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| It's lean, it's mean - It's Protein! |
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BodybuildingPro.com  Nutrition Database Protein Information Database It's lean, it's mean - It's Protein!
Putting the Power in Your Workout
Hour.
You see it everywhere.
It’s poking around in the back yard, it’s treading
through your local lake, it’s floating around the sky
above.
It swims, it walks, it crawls, if flies, it does all of the
above.
It’s your protein source.
This is hardly a secret to bodybuilding fanatics. While most of
what you eat is generally from sources of carbohydrates,
approximately one-fourth of the calories in your daily intake
should consist of protein. Otherwise, your workout hour will
consist of anything but power.
Too often, dieters indulge in low-fat diets that deprive their
bodies of much-needed protein. Thus, the body begins to devour its
muscle tissue like a hungry vulture.
In order to nourish your body with the proper amount of protein,
it is first necessary to determine what your body fat percentage is
and then weigh your lean body mass up against your level of
physical activity.
For example, if you are somebody who exercises on the average of
an hour per week, then you’ll need to nourish your system
with .7 grams of protein for every pound of lean body mass. So, if
you have 140 pounds of lean body mass, you’ll need to take in
98 grams of protein per day.
If you are a more hard-core trainer who works out on the average
of five hours per week, you’ll need to upgrade your protein
intake to .9 grams per pound of lean body mass, which for the same
person, would equate to 126 grams of protein per day.
Even couch potatoes need their protein, at least .6 grams for
every pound of lean mass. Otherwise, serious health problems could
result.
To engineer you protein diet, here are a few sources to guide
you.
CHICKEN BREAST: This doesn’t necessarily come before
the egg, but chicken breasts are among the most common of protein
sources. Low in fat, remember to tear the skin off first while
avoiding any fattening seasonings. Honey mustard is usually a great
way to add some taste. The average chicken breast consists of 35
grams of protein.
EGGS: For a hard-boiled body, egg whites are tremendous in
delivering the proteins that you need. Be sure to remove the yoke
first (it’s loaded with cholesterol) before letting ‘em
down the hatch. There are approximately 4 grams of protein in each
egg white so you can load up on them throughout the day. Also, egg
whites are fat free!
TUNA: Sparkle up your protein diet with Sparky himself. As
long as you’re not mixing it with that fattening mayonnaise,
tuna is an excellent dietary food that will provide you with the
protein you need. There’s approximately 25 grams of protein
in a can of low-fat tuna.
Of course, you don’t need necessarily need to swim or fly to
get your protein fix for the day. You can always stroll up to the
juice bar and order a delicious protein drink, made from your
favorite protein powdered supplement.
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