The Facts About Protein
By Phil Sims
Consuming enough protein is essential for muscle building, weight gaining and the maintenance of your physique. Consuming quality protein with each of your daily meals will ensure maximum gains.
Here are some guidelines for optimal protein intake.
For Building Muscle or Gaining Weight: You’ll need approximately 1-2 grams of protein per pound of bodyweight depending on your training intensity. For Maintenance and weight loss you’ll want approximately 1 gram of protein per pound of bodyweight.
Good Protein Sources Include: eggs (whites are best), fish (tuna’s a good one), skinless chicken or turkey breasts, lean beef, cottage cheese, meal replacement shakes or bars and whey or casein protein powders.
Approximate amounts of protein found in selected foods
Foods – Protein Content
- Ostrich: 10 grams/ounce
- Beef: 7 grams/ounce
- Poultry: 7 grams/ounce
- Fish: 7 grams/ounce
- Large Egg: 7 grams/egg
- Milk: 8 grams/cup
- Cheese: (Cheddar) 7 grams/ounce
- Bread: 4 grams/slice
- Cereal: 4 grams/½ cup
- Vegetables: 2 grams/½ cup
- Soybeans: (dry) 10 grams/ounce
- Peanuts: 7 grams/ounce
- Lentils: (dry) 6.5 grams/ounce
- Red Beans: 6 grams/ounce
- Baked Potato: 9 grams/8 ounces
- Cashews: 5 grams/ounce
Protein powders are an excellent way to increase the amount of protein you consume each day and are essential to anyone serious about building muscle. Two highly effective forms of protein powder are Whey and Casein.
Whey protein is absorbed quickly, is best used pre/post workout. Casein protein has a much slower digestion rate than whey and it’s common for body builders to use casein protein before bed to slowly drip-feed amino acids into broken down muscle tissue overnight. Whey and casein protein can also be blended together to create a type of meal replacement drink.
Meal Replacement Shakes and Bars are a convenient way to get the essential nutrients needed throughout your busy day and are a great way to bump up the amount of high-protein meals you eat each day.
I usually mix 70% Casein with 30% Whey and drink twice a day to count as two of my 5-6 meals. I usually eat one or two protein nut bars too.
Can that really be classed as a meal replacement? Is it sufficient in nutrients and carbs as well as protein?
You dont have to have carbs with every meal. Your whole diet will determine how well you have eaten daily. A protein blend is a very good option, I would either add carbs or fat with it though to make it more complete.
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