meat and alternatives

All 8 essential amino acids are found in meat and fish. Essential amino acids are those that the body cannot manufacture itself and must obtain from the diet. If any of the other, non-essential amino acids are missing from the diet, the body can manufacture them from these.

Vegetarians can still obtain all the essential amino acids, by eating combinations of vegetable proteins such as beans and lentils. Supplements are also available that will give the full complement of amino acids in a daily dose.

Red meat is also a good source of iron and other minerals, though can also contain high levels of fat. Choose lean cuts to minimise this. Chicken breast (skin removed) and fish should form the bulk of your meat and fish intake.

Oily fish also contain essential fatty acids that, once again, the body can only obtain from the diet. These are called poly-unsaturated fats, and are sometimes referred to as Omega-3, -6 and -9 EFAs (Essential Fatty Acids).

If you eat a lot of meat, it is essential that you also drink plenty of water as the kidneys have to work very hard to process the extra protein.

As an active individual, it is important to consume sufficient protein. As your body's supplies of glycogen (stored carbohydrate) are used during a workout, the body will then seek alternative fuels. If there is insufficient dietary protein to fuel the muscles, it will instead start to break down your muscle tissue.