What is a good way to incorporate lean protein into your diet without the calori!
Question: Hi all! I'm a 27 year old "just back to fitness" mom. I do quite a lot of exercise, namely biking to work and back everyday (about 1 hr/day in total), running for 2-3 miles 4 nights a week and weightlifting at home for about 35-40 minutes 3-4 nights a week. I'm trying to get some good muscle tone, but finding it difficult to incorporate lean protein into my diet without the calories (still have about 15 lbs to lose). Does anyone have any ideas how I can do this and approximately how much protein I should be consuming per day (without resorting to supplements if possible)? I don't want to look like Ms Universe, but it would be nice to have a good degree of muscle tone.
Many thanks in advance!
Answers: Hi all! I'm a 27 year old "just back to fitness" mom. I do quite a lot of exercise, namely biking to work and back everyday (about 1 hr/day in total), running for 2-3 miles 4 nights a week and weightlifting at home for about 35-40 minutes 3-4 nights a week. I'm trying to get some good muscle tone, but finding it difficult to incorporate lean protein into my diet without the calories (still have about 15 lbs to lose). Does anyone have any ideas how I can do this and approximately how much protein I should be consuming per day (without resorting to supplements if possible)? I don't want to look like Ms Universe, but it would be nice to have a good degree of muscle tone.
Many thanks in advance!
long-time, rough rule of thumb for daily protein intake has been 1 gram of protein per kilogram of body weight (a kilogram, or Kg., is equal to 2.2 pounds). This would be about 50 grams daily for a 110-pound person, and about 70 grams for a 154-pounder.
As far as lean protein...ANY food that you eat is going to have calories but GREAT lean proteins with minimal calories are: turkey, chicken, venison, AND buffalo (buffalo is hard to find but is SO good...not "gamey" tasting). Also, tuna fish and other lean fish. You'll have to be careful with some fish because of it's mercury content but "light chunk" tuna is fine. You have to becareful with albacore tuna, swordfish, and Sashimi grade tuna which are all high in mercury and need to limited to maybe 2-3 times a month for women.
turkey breasts. about a fist sized amount. lower in calories than chicken
you should be eating lean cuts of chicken and fish, tuna in spring water, egg whites raw nuts and seeds, if you want to burn more calories do plenty of squats, make sure you drink plenty of water as well, supplements will not make you huge, woman cannot naturally get as muscular as a man, just keep pumping those weights, plus it all depends on what weights you are lifting try to increase
Most types of fish are High in protein, low in fats and calories, so you might want to start eating Salmon, flounder, and Tuna a few times a month. This will build muscle mass, while not building fat.
Also, you should try egg whites. High protein, fat free. How much better will it get?
Over The Moon Skim milk is low in calories, fat free, and very high in protein and calcium. Plus, it tastes great!
And if calories is your consern, stay away from protein shakes and bars. They are usually high in calories and fat.
Remember that protein works best for your body after a workout, ( To build your muscle mass back) or before going to sleep ( to give your body the nutrients it needs before ending the day)
I was in your situation too, and all of this helped me lose 14 pounds!
Good luck!
There are many misconception that there is deficient in protein when you eat green (more fruits and vegetables). On the contrary, a wide variety of plant foods are rich in protein.
Good sources of protein: Soya products, legumes, whole grains, vegetables, nuts and seeds.
http://thehappyhealth.com/updates/?p=28
Fat is the main fuel for the body during distance running for more than 40 minutes. Unsaturated fats contained in foods like nuts, avocados and fish are essential fats needed by the body. They help build hormones and cells.
However, fat is a concentrated source of energy. A diet high in fat can provide excess calories and lead to overweight and obesity. Aim for a diet low in saturated fat and high in unsatueated fats to reduce the risk of coronary heart disease and stroke.
You do not have to exercise vigorously at a gym to reap health benefits. You still can stay healthy when you do moderate-intensity physical activity. at least 30 mintes a day, upto 5 days a week. The 30 minutes could be easily broken down into 10 minutes segments throughout your entire day.
Here are some examples of physical activity.
http://thehappyhealth.com/updates/?p=32
Whey Protein Powder...
This stuff is amazing, and makes it possible to consume a day's worth of protein within just seconds, and it usually tastes pretty good as well
the brand i recommend is gold standard