Protein Power

Your workout is dialed in yet you are not seeing the increase in tone of your muscles and body.  Perhaps you are not getting enough protein. Protein helps maintain lean muscle mass while utilizing fats as fuel.  Protein also helps suppress appetite. So to get all the amino fatty acids (what makes up protein), you should consume 30% of your diet as protein.  Ie.- A 1600 calorie diet for a woman would amount to 480 cals or 120 grams of protein.  So how do we get enough protein in our diet?  Simple, use these protein powered foods to fuel you:

1. Chicken/Turkey Breast - A 3 oz portion of this lean meat will net you 27 grams of protein!  Definitely a very versital protein that can be diced and thrown in salads, used in sandwiches, or as a dish itself.  Optimal meal - 3 oz of grilled chicken breast, 3 oz sweet potatos, 1 cup brocoli.
2. Egg Whites - You'll find all the protein in the white portion of the egg and virtually no fat.  Eggs are a very popular breakfast item yet you can have these at any time of the day.  Boil them up and take them on the road or scramble them and throw them in a stir fry.  Optimal meal - 4 egg whites scrambled, 1 medium apple split and filled with 1 tablespoon almond butter
3. Whey protein powder - A quick digestive protein great for when you wake up or around a workout.  Whey is processed in the body in less than 2 hours, making it the fastest working protein.  Optimal meal - 1 cup almond milk, 3/4 scoop protein powder, 1/2 cup berries, 2 teaspoons flax seed and blend.
4. Lean Ground Turkey - Sub out the beef and go to turkey.  4 oz will get you 22 grams of protein.  Ground it up and mix with vegetables or make a patty and grill up!  Optimal meal - 3 oz ground turkey mixed with 1/2 cup marana sauce topped over 2 cups spagetti squash.
5. Cottage Cheese - Full of Casein protein, this food is perfect at the end of the day to help fuel your body through the night while you sleep.  3/4 cup of this item will grab you 21 grams of protein and satisfy you for hours.  Optimal meal - 1/2 cup low fat cottage cheese, 1/2 cup sliced raw peaches, 8 walnut halves. 

Lacking enough protein could be the difference between you and your tone body.  Make sure you are supplementing enough in your nutrition.  It's recommended to do a 3 day food log and track your macronutrients (carbs, proteins, fats) to find out where you fall into as far as percentages and amounts. 

Scott Graham
Adrenaline Fitness