The deal on protein

So you always here about high protein diets,  protein drinks and shakes, and how protein ‘helps build muscle’.  But what exactly IS protein and why do I need it?!

Plain and simple, protein is one of the most basic building blocks of the human body. Protein is actually about 16 percent of our total body weight, sometimes it can be even more.  Proteins are made from amino acids; aminos usually are referred to as the ‘basic building blocks of protein’.  And protein can come from both PLANT and ANIMAL resources. Although our bodies are usually good at ‘recycling’ protein, we use protein constantly, so it is important to continually replace it. That is why it is SO important to replenish protein by having a shake or a hearty meal AFTER you work out to replace the depletion and re-build the broken down muscles from lifting weights.

So, why do I need protein? 

• Build Muscle: Like I said before, muscles get broken down from workouts and lifts, therefore you need protein to build up muscle, eating enough protein will ensure your body has what it needs to build new one.
• Maintain Muscle. Getting your body the protein it needs will help improve muscle recovery and prevent muscle breakdown when you exercise.
• Fat Loss. Protein has an extremely thermic effect: your body burns more calories digesting proteins than it does burning carbs or fat. And another perk, you feel full longer after eating a protein-rich meal! TOTAL bonus!

Protein is fairly easy to come by.  Meat, fish, eggs, dairy products, legumes, and nuts all have substantial amounts of protein.

Here are some of my favs!

Hamburger patty, 4 oz – about 26 grams protein

Steak, 6 oz – about 40 grams

Chicken breast, 4 oz. – about 30 grams protein (dice it up and eat it cold/in a ziploc)

Tuna, 6 oz can – about 40 grams of protein (super easy to carry!)

Egg, large – 6 grams protein (try hard boiled!)

Peanut butter, 2 Tablespoons – about 8 grams protein (try to get LOW SUGAR, or NATURAL!)

Almonds, 1/4 cup- about 8 grams  (great to pack in your bag or purse!)

Now that you know a little more about what protein exactly is, and how to get it, how much do you need?

For general strength gains and muscle increase, you should aim for 1.0-1.6 grams per pound of body weight.  For those that are dieting, .4-1.0 grams per pound of body weight.  This again is a GENERAL rule, for those that are seriously dieting or competing, it is best to add in other factors such as weight, age, workout routines, etc.
My favorite protein shake, which I had mentioned in a previous post, is ‘Jay Robb’ brand whey protein.  It’s all natural, great tasting, and you can make your own recipes and get creative with it. It comes in 5 different flavors.  Chocolate and Vanilla are staples in my kitchen. My favorite one is the dreamsicle flavored protein mixed with almond milk and a dash or orange juice.  SO GOOD!!

Olympic Bar Workout

A great and challenging workout that can be done with minimal equipment is what I call the “Olympic Bar Workout”.  All you need is either a barbell (if you are a teenager, a female, or anyone new to weightlifting) or an Olympic bar.  An Olympic bar is the bar that you commonly see on a bench press or squat rack and it weighs 45 pounds.  If the Olympic bar is a little heavy for you, grab a 20 or 30 pound barbell (not dumbbell!) and use that until you can complete the workout with the true Olympic bar.  From the Olympic bar, you can add plates onto each side once you improve.

The workout is as follows:

*20 deadlifts

*20 squats

*20 Split Lunges

*20 upright rows

*20 shoulder presses

It doesn’t seem too challenging, but the goal is to complete these 100 repetitions as quickly as possible, but remembering to have a controlled motion with every rep.

Go through each of these 5 exercises, 3 times to start, working your way up to 5 full circuits. Keep track of your times and see if you can repeat each circuit within a fairly close time of one another.  As for rest time, aim for 60-90 seconds in between each full circuit.

The reason why this workout is so effective is because the smaller muscle groups often act as synergists or assisting muscles for the larger muscle groups during certain exercises. Therefore, if the smaller muscles get fatigued first, when you perform the exercises for the larger muscle groups later in the workout, those exercises are likely to be less effective.  So in this workout we concentrate on the bigger muscle groups of the body.  They also tend to burn more calories and are good for increasing your heart rate.

R.o.W.

Okay people! Here is my next recipe for ya!!  Healthy, full of protein, and again, easy to transport and can be eaten cold or hot!! This recipe will usually make about 15-20 medium sized meatballs.

No excuses for you not to eat healthily!!

Chesapeake Turkey Meatballs

½ pound of lean ground turkey (you can also use beef or chicken!)

1 beaten egg
1 tablespoon diced minced onion (fresh is the best!)
1-2 tablespoons of old bay seasoning (depending on your taste!)
1/4 cup whole wheat breadcrumbs (Gant and Safeway have them!, check by the spices)
2 tablespoons low fat or fat free milk
salt and pepper to taste
dash or two of hot sauce (if so desired!)
Mold together, bake on 425 for 15 minutes.  DONE!!  Super easy to make!  I eat them as a snack as well- not just for a  meal.

 

This is one of my favorite recipes to make.  Easy, full of protein, and tastes great.

Pair with a bowl of broccoli or a veggie of your choice and you have a dinner ready in less than 20 minutes.

Let me know what you think!   Enjoy!