How Much Protein Review

How Much Protein, written by Brad Pilon is among the best books when it comes to tackling the question: how much protein is required for building and sustaining muscle mass?

About Brad Pilon
Brad Pilon is not new to the fitness niche and has authored some other dieting programs too. He evaluated many research studies for determining the amount of protein that was needed to support muscle gains and growth. Brad Pilon has major qualifications like a Master’s degree in Human Nutrition apart from being a famous Strength & Conditioning Specialist. His other efforts in this segment, like the Eat Stop Eat program, have been very popular across the world. He has repeatedly appeared on national television and is known to have helped thousands of his followers, including men and women in losing fat and gaining more muscle apart from helping their diet in a healthier manner.

What is so likeable about How Much Protein?
Brad’s approach is based more on common sense rather than using some fad-like concept to help people understand the relation between muscle growth and protein. How Much Protein might be argued by some bodybuilding enthusiasts who tend to over-feed on protein. How Much Protein stresses upon maintaining the average, minimum amount of protein needed that is vital to gain and sustain muscle. How Much Protein argues that many of the overtly protein-inclined opinions are often that of people who have been sponsored by supplement companies. This manual also talks about the types of supplement that are best meant for folks who are serious about building muscle.

What I didn’t like about How Much Protein?
How Much Protein seems to have been very well researched but it doesn’t pay attention to some aspects of protein consumption like timing of protein intake after exercising. Usually, it is said that a hard workout should be followed by supplementing with protein but How Much Protein doesn’t address this issue. It merely asks you ingesting protein in a regulated and limited manner.

Is How Much Protein actually effective?
How Much Protein is sure to have an impact on you if you have been obsessed with protein shakes and other protein supplements. This doesn’t mean that protein doesn’t affect muscle building but this manual helps to understand how much is actually needed, helping you save a lot of money.

Who is best suited to try How Much Protein?
How Much Protein is more of an eye-opener for those who are into serious bodybuilding and are going heavy on protein supplements. Brad’s efforts tend to debunk many myths in this segment that will help you understand your nutrition goals in a refreshing manner.

Verdict
How Much Protein is a recommended read if you are still not clear about your protein supplementation goals. This is not meant to help you devise a new exercise plan or to guide you how to lose weight—it just helps you decide how much you really need and what limits you need to establish in terms of protein intake.

Filed Under: Reviews

Foods High in Protein

Almost any bodybuilder worth his salt will tell you that their success comes from the amount of protein that they include in their diet, and which is why whey protein is fast becoming a popular choice in the fitness community as the best way to achieve that 5-6 percent body level that is truly an enviable standard to meet.

For the rest of us for whom bodybuilding is not necessarily a passion or a profession, our approach can be in enjoying a balanced diet which has foods high in protein.

Of course, the function of this important life-giving nutrient is that its consumption results in greater body (muscle) growth and repair, thus being one of the most important nutrients to include in your diet if you want to build muscle and get that lean body to die for.

So here is a list of foods high in protein that might aid you with your fitness goals, if you are serious about following a proper diet and exercise routine:

Food #1: Cheese

Low sodium Parmesan cheese has the highest content of protein with 41.6 grams per 100 grams while regular whole Parmesan cheese comes second with 35.8 grams with a serving of the same quantity.

Food #2: Mature, Large Beans

Beans that get older seem to have protein content, and one such example is that of mature roasted soybeans which contains 39.6 grams of protein per 100 grams.

Food #3: Veal and Beef of the Lean variety

According to experts, lean cuts are often the best choice if you want to get the most protein from these meats. The top round of beef or veal gives you about 36 g of protein per 100 grams.

Food #4: Squash, Watermelon and Pumpkin Seeds

Both pumpkin and squash seeds contain almost 33 grams of protein per 100 grams servings while watermelon seeds provide a slightly lesser amount of protein at 28 grams.

Food #5: Turkey, Lamb, Pork and Chicken

Most of these meats in the lean variety offer at least 30 grams of protein per 100 grams of which chicken broilers are at the top with 32.8 grams and pork loin and chops at about 30 grams of protein.

Filed Under: Nutrition

Whey Protein

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Whey protein is now the most popular form of supplemental protein intake. It is one of the fastest ways to ingest protein and now thanks to the drop in prices, is what everyone is talking about. It is essential for anyone trying to lose weight or build muscle and needs to be consumed in the right quantity, at the right time, in order to maximize its effects. So whether you are looking to be a bodybuilder or simply want to improve your protein intake, this series will help you make the right decisions.

The series is a combination of 10 posts, dealing with everything from the potential side effects (which is something everyone should know), the actual nutritional benefits to a mammoth listing of protein shake recipes (I have 101 put together so far) that you can try. I have also covered making your own whey protein bars and even cookies. This should give you an all round take on whey protein itself and how to maximize its usefulness for you.
[Read more...]

Filed Under: Nutrition

101 Protein Shake Recipes

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Protein shakes are absolutely fantastic when it comes to pre-workout or post-workout nutrition. The shake can be tailored to fit whatever your needs are, and with the right ingredients it could even taste great. The majority of them are Whey Protein Shake Recipes but there are a few that are based around Milk and Eggs as the protein source.

When I first started out, i had absolutely no idea how to make one, or even the different combinations that were possible. I then set out to compile a list, with all the protein shake recipes I could find online and what you below, is the result of that search.

As for this list of shakes, what you will see are the ingredients. The actual process of making them is quite simple, and just involves putting everything in a blender and blitzing it for about 45 seconds. You can increase/decrease Ice into the mix until you get the consistency you like (thick or smooth).
[Read more...]

Filed Under: Recipes

How Much Protein Should I Eat In A Day?

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The popularity and drop in price of whey protein products recently has seen an explosive growth in the interest levels in increasing protein intakes. Initially I was never sure how much protein I should eat in a day, so I set about trying to find out. It did not help that most bodybuilders have massive intakes of protein in their diet, which make me wonder if that amount of protein is really necessary. The fact is, your protein intake requirements really depend on you, your body weight, your fat percentage or if you’re on a diet, how many calories your diet is. Do not believe anyone who says you need to take a specific amount, and figure out how much you need for yourself.

The first thing you need to see is if there are signs that you are not getting enough protein, these can include constant cravings for meat or animal foods, cravings for carbohydrates, fatigue, weight loss, inability to gain weight, and mental or emotional instability.

Getting too much on the other hand, might be disruptive to your digestion, and you might also feel an aversion to meat or high protein foods or a complete lack of appetite. Consumption of it can cause you to get dehydrated and in excessive amounts can be a strain on your kidneys, so remember to drink a lot of water to compensate.

Probably the best way to actually ingest this protein, is to make look at some whey protein shake recipes, or if you are into alternative forms of protein, just look at some protein shakes recipes.

How much protein should I eat a day when i am working out?

For a standard individual i would recommend the numbers in the next segment on calculating your intake based on your calorie intake. But, If you are working out (and by this i mean weightlifting, trying to build muscle and even endurance athletes) you are going to need much higher levels to support muscle growth.

So the recommendation is that you should take 1g of protein per 1lb of lean body mass. So for example a 150lb man with 10% body fat would need 135g of protein a day. Remember that this intake is meant for very active people who work a minimum of three days a week and are looking to build lean muscle mass. If you are not as active then the excess will possibly make you fatter and could result in other issues.

How much protein should I eat when i am on a diet?

Well the amount of protein you should eat when your on a diet will depend on how many calories you eat in a day. Remember that this means that you are not working out and trying to build muscle, merely trying to lose weight while on a diet. The recommendation is that protein should form 10% – 35% of your daily caloric intake.

For Example:
If your diet keeps you at 1800 calories a day, approximately 180 – 630 of that should come from protein.

How did i work it out? Here it is:
1800 calories x 0.10 = 180 calories
1800 calories x 0.35 = 630 calories

So 10% – 35% of 1800 calories = 180 – 630 calories from protein

So how many grams of protein should I eat in a day?

There are 4 calories in a single gram of protein. Therefore 180 – 630 calories in terms of grams of protein would be roughly 45 – 157.5 grams of protein. Here’s a list of protein calories and grams you should be eating depending on the calories in your diet:

  • If you’re on a 1200 calorie diet, 120-420 calories (30-105 grams) of protein are recommended.
  • If you’re on a 1400 calorie diet, 140-490 calories (35-122.5 grams) of protein are recommended.
  • If you’re on a 1500 calorie diet, 150-525 calories (37.5-131.25 grams) of protein are recommended.
  • If you’re on a 1600 calorie diet, 160-560 calories (40-140 grams) of protein are recommended.
  • If you’re on a 2000 calorie diet, 200-700 calories (50-175 grams) of protein are recommended.

Now that you know how much protein you will need, your first step is to calculate your amount and then figure out how much protein you are getting in your diet. Once you know how much you should be eating then its a simple process of starting bridge that gap. That’s how i did it. Good luck.

Filed Under: Nutrition

The Amount Of Protein In Chicken

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2887427240_f52c12c69dThis post is in response to a question I received recently from a reader, Kenneth Wong, on the amount of protein in chicken.

Here are the protein figures for chicken listed by the different parts and their relevant preparation. Unlike the vegetables I discussed in the previous post, chicken has a very high biological quantity and as a result is a very good source for protein. The protein in chicken contains all the essential amino acids necessary and is perfect for building lean muscle mass which is the type of muscle tissue that burns calories.

Remember that processed chicken based products found in supermarkets will have a much lower protein content than the ones listed below, even when compared with identical weight.
The figures below are based on potion sizes of 100g (3.5oz). [Read more...]

Filed Under: Nutrition

The Amount Of Protein In Vegetables

Compare to meat, fish and chicken, the protein in vegetables is minuscule for the quantity and is of a poorer quality because of the nature of the amino acids lacking in vegetables. Vegetarians combine vegetables with other plant based foods to overcome that lack of amino acids. To form a complete meal source, vegetables dishes are combined with rice or naan which contain the amino acids lacking in vegetables. Remember that if the protein source is not complete as in the above example, the protein in vegetables is usually burned off as fuel. [Read more...]

Filed Under: Nutrition
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