Did you know that after water, protein is the second most important nutrient for our body?
When weight training, our bodies need plenty of protein to develop and maintain muscle. Protein is broken down into amino acids, then turned back into protein to produce and repair our muscles after our training session. Because amino acids can be burned by the body during exercise, especially aerobic exercise, it is important that we make the effort to supplement our muscles to help them repair faster and more efficiently.
Protein is a part of every cell in our bodies, and no other nutrient plays as many different roles in keeping us alive and healthy. Without it, we would lack the enzymes and hormones we need for metabolism, digestion and other important processes.
Protein Sources:
1. beef
2. chicken
3. fish-tuna, salmon, sea bass, cod, talapia, etc
4. pork
5. turkey – ground turkey, turkey breasts
6. dairy – eggs, milk, cottage cheese, greek yogurt, swiss cheese
7. tofu
8. beans – pinto, black, lentils, etc
9. nuts and seeds – peanut butter, almond butter, cashew butter, almonds, pumpkin seeds, walnuts, pine nuts, etc (just don’t over do it on these as nuts are hard to digest)
10. quinoa
11. ezekiel cereal
12. edamame (soybeans)
13. gelatin (amino acids) – find out more from Tracie Hittman http://www.itsyourplate.com/
14. liver
Nutritionist Tracie Hittman recommends that women get in at least 60-80 grams a day. Always combining them with a complete carbohydrate (raw or lightly steamed vegetables, fresh fruit, beans, nuts, etc.), and a good fat (coconut oil, butter, olive oil, etc), and eating every 3 hours. When you do this, you feel fuller longer, you have less cravings, more energy and you help balance your blood sugar.
After talking to the women that I train & are in my classes, I found out most don’t even get in 60 grams a day. I am not here to push heavy protein diets. I am here to educated women and have them realize that most of them do not get enough in their diets, which would help them develop the lean muscle they desire.
Start keeping track of how many grams of protein you take in, you might be surprised.
How much protein do you get in a day?
Ali
