People who want to build muscle need to keep protein at relatively high levels in their body.
The current estimated daily protein requirement for most people of average weight is set at less than 70 grams.
Athletes and bodybuilders may require a bit more to support muscle repair, facilitate muscle growth, and enable their body to cope with the demands of training and competition.
However, contrary to the belief that the muscle building circles are promoting (that the more protein you have the better), sports nutrition authorities are saying that any amount of protein that exceeds twice the daily recommended allowance applicable to less active people is actually useless, and even dangerous.
For one thing, high levels of protein produce high levels of nitrogen and amino acids which can become toxic.
Another thing is that high-protein diets are not safe for people who are suffering from chronic kidney disease.
So, if you are just starting out with muscle building, you may want to stay away from powdered protein supplements for the meantime and get your daily protein supply from these natural and healthy sources.
Chicken breast - Chicken generally has high protein and low overall fat content.
But chicken breast in particular has less than half the fat content of other portions such as thighs and drumsticks.
A 4-ounce serving of a roasted, skinless, and boneless chicken breast will give you 35 grams of protein (and 4 grams of fat).
To keep the fat levels down, have your chicken breast roasted, grilled, or broiled.
Fish - Among fish, the best protein source is tuna.
A can of tuna contains 40 grams of protein.
Although fish has a higher fat content than chicken (technically), the fat in fish are what are called essential fatty acids (i.
e.
, omega 3) which is healthy.
Aside from tuna, other fish that are rich in protein are anchovies, herring, mackerel, salmon and sardines.
Beef - A 4-ounce serving of broiled top round trimmed to 1/8" contains 36 grams of protein.
In addition to protein, beef is also loaded with creatin and vitamin B-12.
Creatin helps supply energy to all cells in the body (primarily muscles).
Be careful though, beef has considerably higher levels of fat than chicken, and the bad kind, too.
Egg whites - With a protein to fat ratio of 60:1, egg whites are undeniably one of the purest forms of protein you can have.
A large egg contains about 6.
5 grams of protein (total), 3.
6 grams of it are found in the egg white.
You may want to stay away from the yolk as it contains high amounts of fat.
The current estimated daily protein requirement for most people of average weight is set at less than 70 grams.
Athletes and bodybuilders may require a bit more to support muscle repair, facilitate muscle growth, and enable their body to cope with the demands of training and competition.
However, contrary to the belief that the muscle building circles are promoting (that the more protein you have the better), sports nutrition authorities are saying that any amount of protein that exceeds twice the daily recommended allowance applicable to less active people is actually useless, and even dangerous.
For one thing, high levels of protein produce high levels of nitrogen and amino acids which can become toxic.
Another thing is that high-protein diets are not safe for people who are suffering from chronic kidney disease.
So, if you are just starting out with muscle building, you may want to stay away from powdered protein supplements for the meantime and get your daily protein supply from these natural and healthy sources.
Chicken breast - Chicken generally has high protein and low overall fat content.
But chicken breast in particular has less than half the fat content of other portions such as thighs and drumsticks.
A 4-ounce serving of a roasted, skinless, and boneless chicken breast will give you 35 grams of protein (and 4 grams of fat).
To keep the fat levels down, have your chicken breast roasted, grilled, or broiled.
Fish - Among fish, the best protein source is tuna.
A can of tuna contains 40 grams of protein.
Although fish has a higher fat content than chicken (technically), the fat in fish are what are called essential fatty acids (i.
e.
, omega 3) which is healthy.
Aside from tuna, other fish that are rich in protein are anchovies, herring, mackerel, salmon and sardines.
Beef - A 4-ounce serving of broiled top round trimmed to 1/8" contains 36 grams of protein.
In addition to protein, beef is also loaded with creatin and vitamin B-12.
Creatin helps supply energy to all cells in the body (primarily muscles).
Be careful though, beef has considerably higher levels of fat than chicken, and the bad kind, too.
Egg whites - With a protein to fat ratio of 60:1, egg whites are undeniably one of the purest forms of protein you can have.
A large egg contains about 6.
5 grams of protein (total), 3.
6 grams of it are found in the egg white.
You may want to stay away from the yolk as it contains high amounts of fat.
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