It is important to get protein in your diet. I was looking around for some tips to offer for the raise protein in your diet when I ran into this David Monyer's article on raising protein in your diet. As you really need to know that most people do not get enough protein in their diet and if you do any elevation (also known as resistance training) you need a little more protein in your diet anyway. Read this and see how it helps you learn more about protein.
One problem I have is with the myth that you need 1.5 to 2 grams of protein per pound of body per day. I could not fill 300 or 400 grams of protein per day, and I think that 150 to 200 grams is the maximum one should get every day.
The first thing that every breeder needs to know is the importance of getting enough protein in your diet. Although protein abundance can be consumed in the form of whole foods, bodybuilders usually use a combination of beef, foul (chicken, turkey), fish and protein supplements in powder or liquid form.
Protein in Your Diet – Content in Common Food
- 8 ounces of different steaks: 45g of protein, 10g of fat
- ounce chicken breast: 40g protein, 2g fat
- 6 ounces of turkey breast: 30g protein, 1g fat
- 8 kg of pork: 30g of protein, 6g of fat
- 4 ounces of hamburger (90%): 15g of protein, 10g of fat
- 1 can hunt light tuna (6.25 ounces): 40g protein, 1g fat
- 1/2 cup cottage cheese: 12g protein, 2g fat
- 1 large egg: 6g protein, 3g fat
Using a combination of these excellent foods, you can easily meet your requirements for 3 or 4 of your 6 meals each day. Preparing six meals every day using these foods will cost a lot of time and money!
That is why the protein is supplemented. Protein "shakes" are an extremely convenient, fast and cheap meal that helps you get two or three more portions of protein a day. As an added bonus, the best quality protein powders are great! Protein powder supplements come in many different types, formulations and flavors.
The protein consists of amino acids, which are the same as the structural elements of the muscle tissue. There are 22 amino acids, some of which the body can do with its own, and some that should be provided in the diet. The combination of different amino acids in a protein source is called the amino acid profile. Each type of protein has a different amino acid profile. That is why it is best to eat a variety of protein sources as well as use a variety of protein powder supplements. The most popular types of protein powders are whey, casein, egg and soy.
Protein types for your diet
Whey protein is by far the most popular and most powerful protein supplement. Whey protein is cheaper per gram of protein than most other types of protein. Whey protein is absorbed very quickly from the digestive system and quickly reaches the muscles. Whey protein is best used as the first meal of the day because your body did not have some protein for long hours during the night and you want to get it right into your bloodstream. Use whey protein right after a workout because this is the most important time to get into a large amount of protein and want to get to your muscles as soon as possible.
Casein protein is a bit more expensive than whey protein but is absorbed at a much slower pace. This event makes casein protein the complement of choice just before bedtime. A generous portion of casein protein can provide your muscles with a stable protein supply for 5 to 6 hours as opposed to 1 or 2 hours for whey protein. Casein protein is also an excellent choice if you think it can be a long time before the next protein you serve.
Egg protein is not nearly as popular as whey or casein, mainly because of its cost. It is, however, an excellent supplement with a high BV (the biological value is used to show how much protein is actually used by the body) and an excellent amino acid profile. I like to add egg proteins to my whey and box shakes for variety or occasionally as a substitute.
Soy protein, derived from soy, while popular with vegetarians, is slightly inferior to whey, egg and casein protein. While this may be true based on incomplete amino acid profiles, it is still an excellent way to add variety to protein intake and is recommended as an addition to your overall diet.
Protein Supplements is by far the most popular supplement in the world of bodybuilding. I suggest you buy from a brand name to be sure you are getting a quality product. If you are new to bodybuilding and supplements, some of the top quality brands are BSN, MuscleTech, Optimum Nutrition, Twinlab, Cytosport, EAS and the list goes on. I suggest you try different brands and flavors until you find one that you like. I will change casual chips only for variety and possibly if I meet a good sale.
Why proteins and what are the basic amino acids?
Protein is one of the basic building blocks of the body, so it is an essential part of your diet and can affect your power, but probably not your energy. Your muscles are built with protein and in fact the protein consists of 20 amino acids. Amino acids are the building blocks of the protein and 9 are essential, can not be created and must be eaten, which means that the other 11 amino acids can be created by our body.
Many times we hear that you ought to eat steak for energy, but in fact, as we learned earlier, carbohydrates are the favorite energy source of the body. I always think that the muscles are made of protein, but really the muscles are mostly water and protein, so if you think how people tend to diet they will cut off things like steak and carbohydrates so that the body does not get both protein and carbohydrates it must be burned for energy to tend to burn proteins and fats in equal parts to get energy.
This is great for weight loss and good for fat loss, but it is very bad to lose muscle. One of the ways to stop your body from burning muscles for energy is to do a fair amount of exercise, especially training to increase your muscle mass on a consistent basis.
So what kind of foods contain protein and how much do we need? Full proteins are found in chicken steak and fish and incomplete proteins (those without all the essential amino acids) are contained in lentils, beans, corn, peanuts. A box of tuna has 20-25 grams of protein and if you look around you can probably get about 80 grams of protein a day comfortably.
One important thing to keep in mind is the amount of protein you eat at each meal. Your body can metabolize only about 25-30 grams of protein in a meal that is only about 4 ounces of steak or chicken. In the past, I had digestive enzymes with my basic meals to help me metabolize more, but now I think this may be a piece of precarious science behind it.
Some bodybuilders will eat 250-500 grams of protein a day, but realistically if you have protein in a couple or three of your meals, you do pretty well. One of the things you need to concentrate on is to drink a lot more water when you eat a lot of protein, it takes a lot of water for your body to break down the protein so if you increase your protein intake, drink more water to help unload your kidneys.
There are many ways to get protein in your diet and using the reference index of just 1 gram per pound of bodyweight per day of protein in your diet if you work out with weights will be perfect in the long run.