consume lean protein throughout the day. Here are some quick and easy ways to work this into every meal.
BREAKFAST: eggs, egg whites, lean breakfast meats, Greek yogurt, smoothies with protein powder.
LUNCH OR DINNER: salmon, chicken breasts, extra-lean ground turkey, extra-lean ground beef, turkey or chicken sausage, lean beef , tuna, cod, shrimp, tofu.
SNACKS: Nuts and seeds, roasted edamame beans, protein bars (pick bars with at least 10 grams of protein and no more than 30 grams of carbs), protein shakes.
I like whey protein concentrate
Whey protein concentrate, NOT protein isolates
Protein isolates are proteins stripped away from their nutritional cofactors. There are three
problems with that...
All isolates are exposed to acid processing.
Your body cannot assimilate proteins in isolated form.
Due to over-processing, isolates are deficient in key amino acids and nutritional
cofactors.
Sweetened naturally, NOT artificially, and low carb
Most whey products are artificially sweetened making them useless if you have sugar
sensitivities, or just don't want to put artificial sweeteners or flavors into your body.
Your whey should be low glycemic, low carb and should not contain any artificial sweeteners,
sugar alcohol, glycerin, fructose, sugar or gluten.
Maximum biological value, NOT compromised or damaged
Most whey proteins provide some benefit. But, due to the ingredients, the source of the whey,
the concentration of beneficial nutrients, or the type of processing, many whey products simply
don't deliver what they promise.
You want whey that's guaranteed to retain its maximum biological value -- one with all the key
amino acids, cofactors and beneficial micronutrients present and intact rather than compromised
or damaged, and not missing any amino acids or essential nutrients.
Easy to Digest, NOT Causing Digestive Stress
Many whey products contain long-chain fatty acids which are hard to digest and require bile
acids to absorb.
You want a whey protein powder with medium chain triglycerides (MCT). These are easily
absorbed, digested quickly, and utilized as energy without causing digestive stress.
Ideally, you want a product in which the MCT come from the best source of all -- coconut oil.
Free from Toxic Heavy Metals or at Such Low Levels NOT to be a Health Risk
Many protein powders both whey and non-whey could contain dangerous levels of heavy
metals like mercury, lead, cadmium, and arsenic.
A recent Consumer Reports' evaluation showed some leading brands of protein powders
exceeded United States Pharmacopoeia's (USP) recommended safety limits for certain
heavy metals.
You want to avoid these products at all costs because any high concentration of heavy
metals taken over time could lead to serious health consequences.
I buy Nutra Bio brand whey concentrate. This is the link.
http://www.nutrabio.com/product/WPC5/
This link is to Calculate the amount of protein that should be consumed
http://www.globalrph.com/protein-calculator.htm
I also like Six Star Pro Nutrition Creatine X3 Powder
http://www.sixstarpro.com/products/six-star-creatine-x3/