How to keep your energy levels high & balance your mood
by Annika Moreira Gunduz


You may be asking how? Well with Protein!

Protein is a macro-nutrient that is made up of amino acids that work as building blocks, making all our new cells, including immune cells and hormones. It is a vital nutrient and protein digests slower than carbohydrates, so it helps to release energy gradually and keeping you going for longer.

You can get protein from eating foods like meat, fish, dairy products, nuts, legumes, beans and seeds. But other foods such as mushrooms and brown rice also contain small amounts of protein.

How much do I require?

The recommended general guideline is to eat 0.8g of protein per kilo of body weight, so if you weight 55kg then you will need about 44g of protein every day. 

Guidelines are only meant as a guide, not a rule; so if you exercise intensely, you’ll need more. If so, aim for 1.5-2g per kilo of body weight.

Do I need more protein?

Learn to listen to your body, there are some signs that show you might benefit from more protein.

  1. You don’t recover well after exercise and get very sore muscles.
  2. After eating you feel hungry again within 2 hours
  3. Your mood swings are getting out of control
  4. You crave sugar and caffeine to keep going
  5. Your hair and nails are getting thin and brittle
  6. Feeling weak and tired may be the normal. Any wounds, bumps and bruises are slow to heal.

Written by Annika Moreira Gunduz

Four years ago I decided, I no longer wanted to sit 9-10 hours a day at a desk. I worked almost a decade in various office based job, I decided enough is enough and changed my career path by studying to be a Personal Trainer. I always enjoyed being active and was involved in a wide range of sport.

I have a lot of enthusiasm to help others achieve their long term health goals. I have played many team sports from Netball, Hockey to rowing; I enjoy trying new sports and two years ago religiously did hot yoga for 3 months straight. I thoroughly enjoy meeting new people, so that I can learn from them as well as pass my knowledge on. I strive under pressure and love a challenge, especial when others have doubted me. I believe that if you work at 100% and know you have done your best; you cannot be disappointed with the results.

My specialist areas include weight loss, nutrition (meal plans), intensive interval training, spinning and toning.

For me, being happy and healthy is the key to a well-balanced life.

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