Protein is the most vital amino acid that your body needs. Protein promotes muscle growth that builds and maintains muscle. So how much protein should you consume? The formula is 1g/protein per 1lb/ of desired body weight. There are many sources of protein. Some good sources of protein consist of Lean white meat; examples of protein (Chicken, Fish, Turkey). Lean white meat chicken; fish and turkey contain 25-30 grams of protein per serving, with only 1-3 grams of saturated fat. Vegetables as well as beans contain good amounts of protein. They are not as high in protein as lean meat, but still good to consume; examples of protein veggies (asparagus-3grams per serving, cauliflower-3grams per serving, spinach-2grams per serving). Examples of Bean Protein (Kidney bean-15grams of protein per serving, black beans-15grams of protein per serving, Pinto beans-15grams of protein per serving. Whey protein is also a good source. Whey protein is a protein supplement that you consume through shakes. The best time to consume whey protein is after your exercise session. It is best to intake 30min-1 hour after. For up to an hour after you are done exercising; your muscles are still searching for nutrients to begin repair. Protein shakes are good to use as a meal replacement. Lets face it everyone comes across a time where we are in a rush, and what easier thing to do than whip up a highly nutritious shake. Protein shakes are fast and easy. Power packed protein meals suppress your appetite and allows you to stay fuller longer. A Cheap protein source can be obtained through eggs. Eggs are essential to a high protein diet. The intake of protein via eggs gives 6g of lean protein per egg. Egg whites are the best way to consume lean protein. The egg yolk is ok to consume. Use about a 3:1 ratio (Egg whites/Egg Yolk). Soy Protein is also a good source of protein. What is soy protein? Soy protein is a source of protein that derives from soybeans. Soy protein is slow absorbing, which keeps you fuller for a longer amount of time. Soy proteins are good to consume if you know that it might be a while before you get your next meal. Knowing that protein promotes muscle growth; its important to also know that muscle burns fat. The more muscle that we can ultimately build leads to the more fat we can ultimately lose. Protein should be consumed in every meal that we intake; examples of protein snacks (nuts, Greek yogurt, Protein bar, Lunch meat, cheese) just to name a few. It helps to understand why protein is so important. Protein starts the building block to a healthier you, and is the single most needed component to a successful and healthy lifestyle.
