Muscle Pumping Diet

High-protein diet such as Zone, Atkins and Sugar Busters have come and gone for decades, their popularity rising and falling like waves in the ocean

Did You Know That… Protein is one of the nutrients along with carbohydrate, fat, vitamins, minerals and water Some foods contain much higher amounts of specific nutrients than others and sometimes we refer to certain foods as “protein foods It is important to realize that all goods contain more than one nutrient and most foods contain substantial amounts of several nutrients

Protein is an essential nutrient

Why Is Protein So Important? Protein has a critical physiological function Protein is primarily used in the body to build, maintain, and repair body tissues In the event that protein intake is greater than that required by the body for this primary function, excessive protein is converted to energy for immediate use or stored in the body as fat Protein energy will be used only after other energy sources (carbohydrate and fat) are exhausted or unavailable.

Examples Of Protein Content In Some Typical Food 3oz. of chicken contains 20g of protein 3 oz. of ground beef contains 21g of protein 2 oz. of pork chop contains 15g of protein ¾ cup of beans contain 11g of protein 2 tablespoons of peanut butter contain 8g of protein ½ cup of soybeans contain 10g of protein

Protein Serving Size 1 ounce of meat = size of a matchbox 3 ounces of meat = size of a deck of cards 1 ounce of cheese = size of 4 dice, 1 slice 2 Tbsp. of nut butter = size of a ping pong ball

Fun Facts The amount of protein needed varies for different age groups, size and growth stage Even though an adult has achieved maximum growth, protein is required for maintaining body tissues Physiological states such as injury, surgery, or burns, increase the need for protein to provide repairing materials.

Surveys Showed That… Americans eat almost twice as much protein as their bodies need an average protein intake of approximately 100 grams per day(about 70% is from animal products) In less developed countries the protein deficiency disease, Kwashiorkor, is seen in growing children

Protein Powder It has become a popular protein source for people trying to improve athletic performance and build muscle mass For people with cancer, they can provide necessary protein to be diet and help maintain muscle tissue during treatments

Avoid protein powder that contain other ingredients such as creatine, vitamins or minerals While these may be high in protein, they tend to be low in calories, so adding higher calorie additions can be beneficial

…. Whey protein concentrate is very common and the most affordable form of whey protein. It does contain some lactose Whey protein isolate is a more concentrated form of whey protein with little to no fat or lactose. It is an acceptable protein source for people on a lactose-restricted diet or with lactose intolerance

Hemp Protein is a near-complete plant-based (vegan) protein that offers the inflammation-fighting power of omega-3 essential fatty acids and is high in fibre Pea Protein Powder is a plant-based protein (vegan) and highly digestible. It has a fluffy texture Soy protein powder comes in either soy protein isolate or soy protein concentrate. Compared to dairy-based protein powders, soy protein powders do not dissolve as well, may have a beany taste and can cause gas to people sensitive to soy sugars

Add More Protein Into Your Diet! Cheese Cottage cheese or ricotta cheese Milk or Soy Milk Dry milk powder Yogurt Eggs Nuts, seeds, wheat germ and oats Meat and fish

Do Not Take Excessive Protein… It Will Lead You To Certain Health Risks…

Some Of The Examples Of Health Risks Ketosis Colorectal cancer Heart Disease Kidney Disease

Types Of Protein Fat Red meat Calcium Kidney function