Eat Your Protein And Build Muscle

Notice I said to eat your protein to build muscle....I have always said to get your nutrition mainly from food...there's plenty of protein in the foods we eat...Good food sources for protein are:

lean beef, lean chicken, fish, eggs, milk, cottage cheese, yogurt, cheeses, beans, peas, nuts and seeds. If you are vegetarian, there are plenty of protein food sources for you.

Include protein in every meal....it helps you stay fuller for a longer period of time (it digests more slowly) which will help you eat less...this is important to help you achieve fat loss and weight loss goals.

I've never done the protein drink thing but there are those who swear by it. I know one thing for sure---whole, natural foods work best for your body and you will save alot of money by not buying supplement drinks.....BESIDES, FOOD TASTES BETTER AND ONE REASON I EAT IS TO ENJOY THE TASTE!

Your body needs a steady supply of protein to repair and build muscle tissue, especially after a tough weight training workout...so, how much daily protein do you need? Here's a good guide to follow:

Daily protein needs should be calculated according to body weight (not by percent of calories). Daily protein targets (grams per pound of body weight) are:

Sedentary adult, 0.4
Recreational exerciser, adult 0.5-0.75
Competitive athlete, adult 0.6-0.9
Growing teenage athlete 0.8-0.9
Adult building muscle mass 0.7-0.9
Maximum usable amount by adults 0.9 (your body will excrete excess protein)

For example, if you weigh 190 pounds and want a high protein intake (0.9 gms/lb), you'll need 171 grams of protein. Protein should be eaten at least every 3-4 hours to insure adequate supply during the day. Your night meal should be comprised of slowly digesting protein (such as lean meats) that will give a constant release of amino acids into your system overnight.

Of course, hydration is also very important for your muscles. Drink daily about a half an ounce of water for every pound of body weight (180 pound person would drink 90 ounces).

EAT your protein!

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Posted in: Nutrition,Supplements