The Body: Lean Protein


Proteins molecules are chains of complex amino acid structures that are present in all living organisms and they are involved in every metabolic process that’s essential for life. The importance of protein was recognized in the early 19th century by Swedish chemist Jöns Jacob Berzelius, who in 1838 coined the term protein, a word derived from the Greek prōteios, meaning “holding first place.”

Proteins are species-specific; that is, the proteins of one species differ from those of another species. They are also organ-specific; for instance, within a single organism, muscle proteins differ from those of the brain and liver. Every cell membrane, hormone, and enzyme is a protein structure designed with a purpose.

Like a turnkey solution, these proteins are designed to fit perfectly into a specific location. The human genome contains all the structure codes needed for the recreation of these foundational building blocks.


What’s amazing is the fact that we need to consume 9 essential amino acids from plants and animals as our bodies cannot create them from scratch. For thousands of years we have been eating animal meat for survival and physical growth. It is important for us not to demonize meat as some of the hippies have.

In South Africa, it’s part of the culture to grill high-quality lamb chops over an open fire. Having a “braai” (BBQ) is like a celebration of life. Every time there is a “braai” there is a sweet-smelling aroma in the atmosphere.

The truth is we need to eat enough protein if we want to build muscle. Certain amino acids also play a vital role with the neurotransmitters of the brain and a deficiency can trigger mood disorders like depression, anxiety, and ADHD.

I’ve added this picture of the protein molecule Laminin, its purpose is to hold all structures in the human body together. Without it we will not be able to function as we do today, it connects everything. Notice the shape and design of this beautiful molecule. A helix-shaped DNA cross.

As it is written, “He is before all things, and in Him all things hold together.” – Colossians 1:17


1. Start the day with eggs and steak.

It has been shown that a high protein, high fat keto breakfast will keep hunger levels low and energy levels high throughout the morning.

2. Prepare your food in advance.

Having a lunch prepared will keep you from spending money on the high-calorie meals. Alternatively, pack some leftovers to work.

3. Dinner time is family time.

Prepare a balanced hearty meal and make enough for lunch. Keep it simple and oil-free. Offer the fattest portion to God and see what He does for your cholesterol and waistline.

4. Keep Convenient Snacks

Everyone knows Bodybuilders are famous for their shakes and protein cakes. It’s your job to get creative, learn to master the kitchen, and prepare yourself with sugar-free protein bars.


According to the current body of evidence, the optimal amount of protein to effectively build muscle is 1g per lb of body weight.

If you weigh 180lb, you will need 180g each day. That’s 4x 45g servings of protein. Now, just so you know, 45g of protein is not 45g of meat.

One serving = 100g cooked: Weigh it, or use the size and thickness of your hand.

Raw meat can contain around 25g per 100g. You can use a calorie counter and digital scale to find out how much protein foods contain.

Serving Suggestion: Ladies eat 1 serving and men eat 2 servings at every square meal.

Protein is the most satiating and nutritious food group and as a result, it’s expensive. It might be a good idea to consider using a protein powder to supplement your diet. There are thousands of brands on the market and not all of them are created equal. Watch this video to discern.

That’s the most essential information you should know about protein, the building block of the human body. If you prefer to go vegan, be my guest, but just know there is nothing wrong with eating a perfect braai chop.

Continue: More Carbs >>>

Coach Jan

P.S. Be the Blessing.

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