The importance of protein as a muscle builder
A healthy body needs protein, carbohydrates and fat and each one has a significant role to play. Protein is the hardest of the three to get right. This is because it requires a deliberate effort where as cheap carbohydrates and fats can be found in foods everywhere whether you want them or not. High-quality protein is something that you need to seek out and build your diet around. Protein, as you know, helps build muscles. Muscle is torn down during strength training and protein helps rebuild and make them bigger and stronger. The smallest units of protein are called amino acids. Proteins are formed from the joining of various amino acids. The body takes individual amino acids and combines them together into various configurations to create muscle tissue and other body proteins.
Good sources of protein
Protein has it’s benefits but it is also important to eat the right amount and the right kind in order to maximize the health benefits.
Usually low in fat seafood is a very good source of protein. Salmon is higher in fat than most fish but it is the health omega-3 fatty acid type of fat.
The white meat in poultry is lean and an excellent source of protein. Dark skin is a little higher in fat. The poultry skin is the part that is full of saturated fat. It is best to remove the skin before cooking.
Milk, Cheese and Yogurt
Aside from being an very good source of protein, milk, cheese and yogurt contain calcium and many are fortified with vitamin D. Try to choose low fat dairy which tend to give you the benefits without the added fat.
A good source of protein it is safe to have an egg a day. Most of the protein is found in the egg whites which can be used on their own without the yolk. You can also buy egg whites in a container. Use them in shakes or make an omelette.
Beans contain lots of protein. One-half cup has as much as an ounce of a broiled steak. They have plenty of fiber and keep you full for hours. Science is pretty clear as to how much protein your body needs. A guy who does a lot of weight training needs an estimated 1.6 to 1.8 grams of protein per kilogram of body weight each day. High protein diets can pose some health risks but only if you have a preexisting kidney illness. Best to speak to your medical health practitioner to make sure you are on the right path. So much protein seems to be allot but you can divide it throughout the recommended five meals a day. If you are aiming for 150 grams you will need to take in 30 grams per meal. How much is 30 grams?
3 ounces of lean meat
4 to 6 ounces of fish
1 1/2 scoops of whey protein powder
You can combine foods to get 30 grams. Here are a few examples:
1 cup of low fat cottage cheese (9grams)
1 cup of 2% milk (8grams)
2 teaspoons of peanut butter (7 grams)
2 slices of whole wheat bread (6 grams)
Animal proteins deliver the most protein per ounce and have shown to be the best muscle builders. Shakes are also a good way to get protein especially when you can’t sit down for that meal. Post workout shakes are ideal because the body need protein within an hour of a weight training workout
Protein supplements vs protein foods
Protein shakes in the form of powders, ready-to-drink shakes and pills are no better than whole foods. Some are even advertised as being miracle muscle builders. If you have enough protein from whole foods then there is no need to take supplements. Supplements are easy, quick and convenient and they are certainly a must if you are not getting enough protein from your daily food intake. Their convenience is what makes them popular. Wiping up a high protein meal replacement shake only takes minutes. You can use protein powders in whole food recipes by sprinkling or incorporating them in food. Whole foods contain biologically active nutrients that interact with one another in ways that liquids do not. Use protein supplements but you should be focusing more on whole foods first.