Wendy Ralfe February Blog

February 1, 2018


I have mentioned protein quite a few times lately, so here is a little more in-depth info…

Protein spikes insulin and it also builds up in your body and brain, if you consume too much of it, or if its cooked too much and damaged.

Cooking it at high temperatures changes the protein molecule, making it harder to digest, and making more work for liver.


The body prefers to break down fats or carbohydrates for fuel, but it will use protein too (which we don’t want), we need the protein to build/repair muscle. You can only metabolize a certain amount of protein at one time, excess protein has the possibility of being converted to energy, a process called gluconeogenesis. Too much protein sets off an insulin response just the same as carbs do.


But it is needed for muscle repair and growth, so how much do we need?

From what I have found, you need to adjust for your body and your training load, but generally it seems best between 1.2 to 1.5 grams of protein per kg of body weight.

It's also best to split it up over multiple meals rather than eating it all in one go (20grams, 3ounces to 6ounces per meal).


It's also a good idea to choose a good protein source, organic and grass fed, to avoid the antibiotics and pesticides that will kill your gut biome.

Fish is different to red meat, it’s a lighter meat so you may need a bit more for satiety, so you will need to see what works for you.

Whey protein is good, but once again you need to check in with your body to make sure you are ok with dairy.

You need to be very careful with soy protein as most of it is GMO and is not good for your liver. Hemp and Pea proteins are better. Pea protein has most of the amino acids you require too.


If you get gassy, indigestion or heart burn from eating protein, its due to your stomach not having enough acid in it to digest the protein, I would suggest getting a butane hydrochloride supplement.


Until next time…

If you have any comments or questions, please email them ( ) and I or the UCAN team will answer them.  The questions and answers will then be posted on here, to help others.

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