When it comes to protein, all are not created equal. My Top 7 that I chose are all lean, low in calories, cholesterol and fat. Protein is the building block of muscles. The primary function of protein is to build and repair body tissues and structures. Additionally, if calories or carbohydrates are insufficient in the diet, protein can be used to restore energy in the body. If protein intake exceeds the need for synthesis and energy needs are met, the extra protein consumed can be stored as fat. Protein yields 4 calories per gram. Whether at home or dining out, grilled, broiled, or baked are the best way to prepare your protein, with little salt and butter added.
0.7 grams per pound is the recommended amount of protein we should consume daily
1-1.2 grams per pound for very active people and body builders
The best way I found to break down your protein requirements each day is to take your total protein and divide it by 4-6 meals. Example: 130 pound woman should consume 91- 130 grams of protein / by 6 meals = 15-21 grams of protein per meal. Here’s a list of great lean proteins easily found:
- Egg Whites (5 egg whites daily for breakfast) – 4 grams per egg white, 7 grams per egg
- Chicken Breast – 32 grams per 4 ounces
- Wild Salmon (twice a week is recommended) – 27 grams per 3.5 ounces
- Lean Ground Turkey – About 7 grams per ounce
- Whey or Casein Protein (20 grams before and after work out) – 20-30 grams
- Tilapia – About 7 grams per ounce
- Top Round Steak – About 8 grams per ounce
Some of you might be wondering: Is too much protein a bad thing? It is important to not consume more than the recommended daily allowance (RDA) of protein, because this can imbalance the stability of your body and cause a chronic high-protein intake.
Chronic high-protein intake (greater than 2.5 times the RDA) diets can lead to:
Just remember – keep the daily balance and you’ll benefit greatly from it while working out. If losing weight is your goal, keep in mind that the more muscle you build (by eating protein and working out), the more standing calories you burn!
So, how much protein do you consume daily? Are you finding this to be a challenge? Comment below and let me know! 🙂