When it comes to muscle building and repairing of used tissues, protein is it. Protein is important for children as it helps them grow, and for adults because it not only builds but maintains muscle mass. It is made up of amino acids which are the so-called building blocks of the body. Bodybuilders consume a lot of protein and if you are interested in bulking up yourself, you need to increase your protein intake to a substantial level. The question you may be asking now is, "How much protein do I need?"
The following are general recommendations come from eDiets Chief Fitness Pro Raphael Calzadilla:
For the sedentary: 0.4 grams of protein per pound of body weight (a 180-pound man needs 72 grams).
For the recreational exerciser: 0.5 - 0.75 grams.
For the athletes: 0.6 - 0.9 grams.
For serious muscle building: 1 - 1.25 grams.
There are many good examples of protein-rich foods. In this section, Raphael shares his top 7 protein sources that will help you maximize your muscle gains. (They are not presented in any particular order.)
1. Tuna - Gym rats are known to eat tuna straight out of the can because it's great food for the muscle. An article published in the January 17 issue of The Journal of the American Medical Association reports that higher consumption of fish is associated with a reduced risk of certain types of strokes among middle-aged women.
2. Egg whites - Not as tasty as the yolk but they are an excellent source of protein. Egg whites are quickly absorbed by the body, contains no fat and no cholesterol.
3. Whole egg - The yolk has a higher protein content than egg whites although people tend to avoid it is also high in cholesterol. When eaten in moderation, there is really nothing to fear. The Journal of the American Medical Association published a Harvard study which showed that eating an egg a day does not increase the risk of heart disease.
4. Cottage cheese - This is a typical item in women's diets but guys should seriously look into it as well. Cottage cheese contains all the essential amino acids in quantities which are proportional to the needs of the body.
5. Steak - Beef is great for muscle building, so have it for dinner. However, beef has more to offer than just protein, it contains
6. Salmon - This is an excellent alternative to tuna. It is rich in omega-3 which is great for heart, brain and joint health.
7. Chicken - If you want something leaner than beef, then go for chicken. Lean cuts of chicken breasts only have 28 grams of protein, 2 grams of fat and no carbohydrates whatsoever.
Author Resource:-
Charles Volcolatte is a health and weight loss researcher for www.skinnyasap.com. He writes and researches actively on Free Dieting Products Information and shares his knowledge at www.skinnyasap.com where he works as a staff writer.
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