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.

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Bodybuilder Recipe: Homemade Protein Bars

By Phil Sims

Here’s how to make your own protein bars at home, this is a great recipe for anyone trying to pack on muscle mass, and a great way to save cash too: 4 Tablespoons of Crunchy Peanut Butter 4 Tablespoons of Honey 200g Oats 50g Raisins 1 Tablespoon of Wholemeal Flour 2 Scoops of Protein Powder [...]