Saturday, March 15, 2008
How much protein is enough?
Most men and women do not consume enough protein. Protein intake is crucial not only for leaning out but also for building muscle. With out it, you will not have the building blocks to create a healthy, beautiful body.
If you are trying to build muscle and you work out 3 or more times a week, you want to consume 1 gram of protein for every pound you weigh. If you weigh 150 pounds, try to consume 150 grams of protein every day. Look for lean proteins such as whey protein shakes, turkey, chicken, tofu, cottage cheese, low fat fish, yogurt and eggs. These are all easily digested and excellent sources of complete* proteins.
Proteins are composed of amino acids, 12 of which are manufactured by the human body and another 9 essential amino acids that are not. With essential meaning your body does not produce it, you will need to obtain these amino acids from food sources. Some of the best sources of protein are animal proteins as they contain all 9 of the essential* amino acids or also known as complete proteins. Vegetable proteins may lack or be low on one or two of the essential amino acids so it is best to combine vegetables with other foods when trying to obtain all of the required essential amino acids. For example: when eating brown rice, combine it with beans to obtain all 9 of the essential amino acids.
If you feel you are struggling to get enough protein, whey protein powders are a wonderful supplement in helping you meet your protein needs.