High Protein Diet and Foods

The high protein diet has become one of the most popular diets around these days. The idea behind it is simple, no matter what your goals are, everyone can benefit from eating a high protein diet and eating high protein foods. Whether your goal is to increase muscle, gain weight and get big, lose weight and lose fat, get and/or stay lean, this type of diet is right for you. There are many reasons why it is one of the only types of diets around that can be effective for so many different people with so many different goals and bodies. However, depending on exactly what your goal is (weight loss, weight gain, gaining muscle, etc.) little changes will have to be made to it. First, lets look at why this type of diet is so effective.

For building muscle.

Your body needs protein, and lots of it. It is the building block of muscle, which is why eating a high protein diet filled with high protein foods is EXTREMELY important for anyone looking to increase muscle, gain weight/get big, or anyone just looking to build or at least maintain muscle. Without eating enough protein each day, muscle mass will not increase. During your weightlifting and strength training workout, your muscles are getting broken down. In order for your muscles to rebuild, repair and recover, your body needs protein.

For losing fat.

People say they want to "lose weight," but what they really want to do is lose fat... NOT muscle. Well, eating a high protein diet is the most important factor in making sure your muscle is maintained while fat is lost. People trying to lose weight and lose fat should also know that most high protein foods are extremely low in calories, carbs and the unhealthy fats you DON'T want to eat. Plus, it's also the most filling nutrient there is. Therefore, by eating a high protein diet loaded with high protein foods, you end up eating a lot of healthy, filling, low calorie foods.

Some high protein foods are:

• Chicken
• Turkey
• Lean Meats & Beef
• Fish (all fish is high in protein: tuna fish, salmon, shrimp, etc.)
• Eggs & Egg Whites
• Beans
• Nuts
• Milk
• Supplements (powders, shakes, bars, etc.)

There may be other high protein foods, but these are the basics.

How much should I eat per day?

The next question you probably have is how much protein should there be in a high protein diet. 1 gram of protein per pound of body weight is probably the most common recommendation for healthy adults. So, if you weigh 175lbs, eat about 175 grams of protein everyday, whether you worked out that day or not. I personally eat a little over 1 gram of protein per pound, and most people with the primary goal of building muscle and gaining weight can possibly benefit from a slightly higher intake like this. People only looking to lose weight (or just maintain their weight) can shoot for 0.8 - 1 gram per pound.

Now some people might be thinking: "Eating a high protein diet at 1 gram per pound of body weight sounds impossible, how the hell am I supposed to eat that much protein every day?" Well, a lot of people have this problem. Not many people have time to make high protein foods like chicken breasts all day long or carry tuna fish around with them all day. This is where protein supplements come in handy.

What about supplements? Which are the best?

Protein shakes (which are just the powder mixed with any liquid you want) and bars are the perfect solution. Drinking your average shake with 2 scoops of protein powder will give you about 36 grams of protein, and it only takes a minute to make and drink. Most bars contain about 30 grams as well and are the size of your average candy bar (which makes them easy to carry around with you). Supplements are quick, convenient, useful and in most cases very low in calories.

As for the best brand of supplements, I personally use and fully recommend Designer Whey Protein Powder. Very high quality, tastes great, and mixes in seconds.

I always order it online from here for literally $15.00 CHEAPER than GNC sells it for.

For bars, I'm a big fan of Pure Protein Bars. You can also get them for $15.00 cheaper than GNC right here.

The most important times of the day to eat protein.

The last very important thing you need to know about high protein foods is that there are certain times during the day when it is extra beneficial to eat them.

These times are with breakfast (since you haven't eaten for hours), at night before bed (so you have some protein in you over night when your body is repairing/recovering), and most important of all: directly after your workout. You can learn exactly why, exactly how much, and the best possible source in my article about Post Workout Meal Nutrition.

In the end, the key to eating a high protein diet is reaching the right total amount of protein at the end of the day. It may be both helpful and beneficial to eat some with every meal because it will keep you fuller longer, and ensure that your body always has what it needs throughout the day.

extracted: http://www.intense-workout.com/protein_diet.html

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