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Proteins growth and repair

Protein is in every living cell in the human body and is used to make and repair a variety of tissues including: Skin, hair, muscle, tendons, care for bones and teeth. Protein can be found in two forms Complete proteins and Incomplete proteins.

Complete proteins mean they contain all eight essential amino acids which are effectively the building blocks for growth and repair, these can be obtained from animal sources such as meat, fish, dairy, eggs and even some vegetables such as soya beans and quinoa.

Incomplete proteins are so because they are lacking in one or more of the essential amino acids. It is possible however to create a complete protein from a combination of incomplete sources. Grains, nuts or seeds eaten together with beans, peas or lentils will create complete proteins which is great news for vegetarians and also underlines why variety is so important in our diet.

Carbohydrates energy

The main role of carbohydrates in our diet is to produce energy. Carbohydrates can be divided into two groups: Simple carbohydrates (sugars) and Complex carbohydrates (starches).

Simple carbohydrates are broken down very quickly by the body. This is where the term "sugar rush" comes from. They can be found in foods like jam, cakes, sweets, soft drinks, syrups and refined sugar. All of them lacking in nutritional values like vitamins, minerals and fibre.

Complex carbohydrates should be more prevalent in your diet because they do contain these nutrients along with giving you a more sustained energy release. How refined these complex carbs are has a dramatic impact on how many of these nutrients they contain and its energy release.

Refined carbs have had many of their natural nutrients removed through process and manufacture. These include: white bread, pasta, rice. Cakes, biscuits and pastries.

Unrefined carbs have little alterations made to them so still contain many nutrients and dietary fibre which give slower more sustained energy. These include: wholemeal and whole grain products, brown bread, rice and pasta. Fresh vegetables, sweet potatoes, pulses, quinoa.

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