Protein helps build and maintain strong muscles. Try to consume 75 to 100 grams of protein each day. Eating protein at every meal also helps control hunger. The best protein-rich foods are those that are low in fat, such as high-protein breakfast shakes, chicken or turkey breast, egg whites, fish and shellfish, very lean cuts of red meat and low-fat or non-fat dairy products. Limit high-fat protein foods such as cheese, most red meat cuts, sausages and full-fat dairy products.
Milk protein is a high-quality protein that can be helpful in balancing your diet. If you are lactose intolerant, you can substitute soy products without losing any key nutrients.
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Foods high in protein
One of the best foods (a personal favorite) is the humble tuna fish, the reason why tuna is so well loved is not only the fact that it is relatively cheap, but also its variety. As you have already seen, tuna comes in a can, frozen and freshly caught, all of which hold different protein levels. The key point to be made here is not that one kind is better than the others, but that all of these forms are perfect for a high in protein, low fat diet. Tuna in a can is perfect of a snack, whilst the full fish kind is a great way to get the family involved as you can prepare it yourself for dinner with the family, making your partner happy you cooked whilst boosting your protein levels.
Another source of protein you should look out for is the almost forgotten lean ground beef. Before, we started to get so precise in our calculations of protein amounts many of the top body builder and athletes would eat lean ground beef. Granted its protein count is a far cry from tuna lean ground beef does contain iron, zinc, creatine and B vitamins, all of which are essential in maintaining both a balanced diet and increasing muscle recovery and mass.
Most Common Sources of Protien
The most common source of protein is the humble chicken, it’s cheap, easy to prepare, simple to find and usable in a range of different styles allowing for some fun in the kitchen. Furthermore, its low in cards and low in fat making it perfect for dinner, the fact it can be eaten cold also makes it perfect to eat as a snack as well. However, the problem with chicken is that because of its versatility many beginners forget about the before mentioned form of protein. Remember that rotating your diet it good for your digestion, although you should target muscle growth you should also remember your body has its own needs.
The Important Role of Protein in Gaining Muscle
Protein has always played an essential role in gaining muscle, and therefore, athletes make a great effort to increase their protein intake when they go through intense training sessions.
The fact is that protein plays an essential role in the functioning of the human body and is a necessary element to muscle growth and maintenance. Our muscles consume a combination of fat, protein and carbohydrates for energy and therefore, in order to continue gaining muscle, there must be a positive muscle protein balance in our body.
Exercise and Muscles
Weight training is the main exercise that athletes undertake for gaining muscle. However, there are times when an athlete’s muscles do not appear more defined after sessions of intense training. This is because their protein intake does not correspond to the amount of calories that they are burning. In other words, our bodies need protein to build and maintain muscles.
Protein and Muscles
Protein is made of amino acids that turn into protein to help our bodies while gaining muscle; it produces and repairs muscles after exercising. Therefore, proteins are necessary for athletes who aim to maintain or improve their figure. Furthermore, since our bodies burn these amino acids during exercise, they have to be replaced by new ones if we want to maintain our muscles. Therefore, certain individuals follow strict protein rich diets while others choose to take protein supplements to ensure that their protein intake is sufficient with regards to the amount of exercise that they do.
Exercise and Proteins
So exercise is essential for gaining muscle, but so is protein. We train our bodies in order to become more toned or muscular, but we also need to ensure that it has sufficient fuel to fulfill our expectations. Notably, athletes are advised to be cautious with their protein intake because too many supplements and chemical powders on a regular basis cannot be healthy for our bodies. Therefore, it is best to discuss supplements with a professional trainer prior to taking them to ensure that the amount of exercise that you do requires an amount of protein that cannot be fulfilled by a protein rich diet.
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