Happy Perfect 10/10/10 Day: Nutrition Tips on how to look more "perfect"

This is a great article on the importance of eating protein. My advice is eat at least .75 grams per pound of lean body mass. So for easy numbers: If you weigh 100 lbs and are 10% body fat. Your LEAN body mass is 90 lbs. Therefore eat at least 67.5 grams (90 lbs of lean body mass x .75 grams of protein = 67.5grams) of protein spaced at least 5 times throughout the day. Eat protein at every meal.

I enjoyed this article and I hope that you do too!

(This Article Re-posted From: www.fitnessknowhowHQ.com)

#10 Eat Lean Protein!  View as plaintext

 

Eating protein is vitally important to your overall health. Not to mention your goals. The body doesn't store protein so it is important to eat protein several times each day.

 

Protein has numerous benefits.

1. Protein is an important component of every cell in the body
2. Protein is used to build and repair tissue
3. Protein is necessary to make enzymes, hormones and many other body chemicals
4. Hair and nails are made primarily of protein
5. Protein is the building block of muscles, cartilage, skin and blood.

So how much protein should you eat?

 

There is some variance among experts on the appropriate amount of protein that should be consumed each day. Some of the factors that affect protein consumption are; gender,

age, size (weight), and activity levels. I'm going to give you some general guidelines that through my experience have worked incredibly well for many different people. I'm not an advocate of high protein and low carbohydrate diets, so the amounts I recommend will work for most everyone. Please check with your doctor to be sure, especially if you have compromised kidney function.

 

1. Eat a serving of protein 5-7 times each day
2. Each serving should be about the size of your palm

How simple is that?

 

Ok, What are the best sources of protein? Ok let's get real. We know that high fat meats aren't good for us. So avoid, burgers, cheese, bacon, ham, pork chops, sausage, etc.

 

Here are some great sources of lean protein1. Chicken (skinless)
2. Turkey
3. Fish
4. Round steak
5. Lean ground beef, chicken, or turkey
6. Eggs, (whites are great)
7. Seafood
8. Powdered egg, whey, vegetable protein
9. Deli meats

 

Since we're trying to stay healthy we want to prepare our lean protein in the most healhful way possible. Here are the top three ways to prepare protein.

1. Grill
2. Bake
3. Broil

 

Simple enough. And oh yes feel free to get creative with spices and flavoring. Enjoy...

 

 

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