Protein – Essential for Muscle Gain and Fat Loss

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Protein is an essential nutrient found in animal products, nuts, and beans. The name protein name comes from the Greek word protos, which means “first.”

Your body uses proteins in your diet to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions and health. Since the body can not store protein a steady supply is necessary. The sole supply of protein brings of course nothing. The foundation stone for building muscle is an intense strength training. This training stimulus but can be converted by the body into muscle growth only if your body has enough protein intake. Protein is the building material for the muscles!

If you don’t eat enough protein your organism takes the body’s own proteins. This can adversely affect stamina, endurance and low athletic performance.

As a source of protein for both animal products such as meat, fish and milk products and vegetable products such as legumes and soy products can be used

But there are so many questions: How much protein do you need? And what sources are the best?


How much protein do you need?

The Institute of Medicine recommends .8 grams of protein per kilogram of body weight, but here’s a simpler way to break down you protein needs:

Activity level Protein needs (grams)
Sedentary Weight in pounds X .4
Active Weight in pounds X .6
Competitive athlete Weight in pounds X .75


And what sources are the best?

Most people with a well-rounded diet eat enough protein, but it’s important to include complete proteins, which contain all nine of the essential amino acids. Sources of complete protein include meat, fish, eggs, most dairy products, and soybeans. Fruits, vegetables, and whole grains are often missing certain amino acids, but they can be combined to make a complete protein meal.

Food Protein (grams)
3 ounces tuna, salmon, haddock, or trout 21
3 ounces cooked turkey or chicken 19
6 ounces plain Greek yogurt 17
½ cup cottage cheese 14
½ cup cooked beans 8
1 cup of milk 8
¼ cup or 1 ounce of nuts (all types) 7
1 egg 6


Still confused about what you should be eating or how to get more protein into your diet?

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