Protein power! [Pt. Deux] We all seek it. We as athletes are obsessed with protein; its what we think of when we think GAINS. You need enough of this macro (nutrient) to build and repair your muscles. Protein is also a huge factor in getting the metabolism going full throttle, and for those who are mainly concerned with weight loss, throwing your metabolism into top speed is important.
For physique minded individuals looking for that impressive body transformation, you should be consuming about 1 gram of protein per pound of body weight to maintain and build muscle. 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.
This article is a follow up to 'Protein Power' part one, where I shared different meats, dairy and seafood you can get your gains from. If you're a bit of a rookie when it comes to nutrition and knowing what foods to eat for protein power, here are some more options that many aren't aware of.
Awesome High Protein Canned Goods are corned beef, tuna, chicken (salad), lentils and navy beans. Corned beef offers about 24 grams of protein every 3 ounce serving, is great for your muscle recovery, and is a delicious option when served over rice w/ chopped veggies or steamed cabbage. Tuna was the very first canned protein that came to my mind. If you are a frugal grocery shopper, this is an easy choice, packing a whopping 22 grams of protein per every 3 ounce serving. Canned chicken is another high quality protein option, best if you buy a brand that has less sodium. Lentils (dried) are a very inexpensive and convenient protein option, which can be found near other canned foods. Aside from providing a protein punch, lentils also pack fiber and other nutritional minerals.
The amount of High Protein Produce options aren't as bountiful as the other types of foods but still offers dope quality for protein. For you all who are looking to give up meats and searching for foods to help with your vegetarian lifestyle while maintaining a Glo Up Fit lifestyle, Tofu packs a smooth protein punch with 12 grams per 3 ounce serving. If you're worried about taste, you can throw tofu in a stir fry or on the grill for a better, barbecue taste. Another option would be fruit smoothies, which can be made at home or even bought from a grocery store (even a gas station). If you do make one at home, make sure it has protein in it (like some whey protein or some milk) and not just a bunch of fruits because otherwise, you'll end up with a sugar rush. Here's one of my go to post workout smoothies:
1-2 diced bananas (source of protein)
Fill up to about half the blender with milk (1%, 2%, skim, doesn't matter)
Almonds (source of protein)
Peanut Butter (protein)
Blueberries (great for metabolism)
Honey (Energy Booster/Recovery)
Whey Protein or Frozen Greek Yogurt (optional)
Ice
We'll wrap up this second rendition of 'Protein Power' with High Protein Snacks. To start off this list, we have beef jerky coming in at a huge 13 grams of protein per 1 ounce serving. For my weight lifters looking for the serious gains, you need to be snacking between meals throughout your day and beef jerky should be at the top of your list too. Be on the lookout for a brand that doesn't have nitrites or MSG. Next up, is one of my favorite and in my eyes, one of the most convenient snacks to go with; Mixed nuts. Make a nice little trail mix of almonds, cashews, and peanuts to go. Speaking of peanuts, peanut butter is next on the list. Peanut butter offers 8 grams of protein per 2 teaspoon serving. If you're into chips, bean chips with a nice greek yogurt dip or a low fat spinach chip is a nice combo of protein for when you're at the house catching the NBA Playoffs.
Stay tuned for a follow up #HenrysHealthTips article diving deeper into foods that pack a huge protein power up. Next time, I will share with you grains, deli options, and frozen foods that have a lot of protein to offer. Thank you for reading. This is Glo Up Fitness! Follow our Instagram page for those gains!
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