Sports And Relax Blog

If you study nutrition for any period of time you will quickly discover that experts recommend you consume protein to help your body and immune system rebuild itself. When you consume proteins your digestive system immediately goes to work to break down the protein into amino acids. These amino acids are the basic building blocks of life as they are what your body needs to maintain muscles, organs bones and blood. Your immune system, organs and muscles are mostly made up of protein.

It is a known fact that if you are looking to get fit and tone up that you need to consume a substantial amount of protein. Here are some guidelines from top fitness experts:

If you are sedentary you will need to consume .4 grams of protein per pound of body weight. For example a 150 pound woman would need 60 grams of protein per day.

If you are a recreational exerciser it is recommended that you consume .5 grams of protein for each pound of body weight.

If you are a serious athlete you will need to consume .6 to .9 grams of protein for every pound of body weight.

If you are a serious body builder looking to build body mass it is recommended that you consume 1 to 1.25 grams of protein for each pound of body weight.

There are numerous great sources of protein. Here are the top eight recommended high powered protein foods:

1. Chicken - Ideally, you want to consume for the white meat portion of the chickenthe breast. The white meat has less than half the fat of the dark meat portion.

2. Egg Whites - This protein source has no fat content or cholesterol and is immediately absorbed by the body.

3. Salmon - Salmon is a great protein source that is also rich in omega 3 acids.

4. Whole egg - many people are obsessed about cholesterol in egg yolks so they steer clear of this protein source. In reality if you consume the whole egg in moderation, you have nothing to worry about. The egg yolk is higher in protein than the egg white.

5. Cottage cheese - This protein source contains all of the essential amino acids that the body needs.

6. Nuts, Seeds and Legumes - Black Beans and Lentils are an incredible source of protein as are nuts.
A lot of plant-based foods like soy and legumes can give you the same amount of protein as meats.

7. Steak - Beef has a much greater fat content than chicken or fish. Even though beef is higher in fat, it is also full of important compounds other than protein to help you build quality muscle, such as creatine and vitamin B-12.

8. Skim or low fat milk - Milk it helps build strong bodies in many ways. While some people have more trouble absorbing milk due to food allergies it is a great source of protein for young and old alike.
There are 22 known amino acids in existence, your body can make 13 of them. Your body can't produce the other nine amino acids, but you can get them by eating protein-rich foods. They are called essential amino acids because it's essential that you get them from the foods you eat. Protein is a crtical component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

If you are serious about fitness make sure you consume enough protein in your daily diet. We could all benefit from getting more protein from better food sources.