Exercise alone isn’t enough to shed fat and build muscle. There is an unofficial – official rule (yes, another rule to follow in the world) throughout the fitness industry called, the “80/20 rule.” But more on that in a bit.
The foods we eat say a lot about who we are. Our cultures, lifestyles, tastes and habits. Food is a basic necessity of life. Here, in the United States, we have influences from all around the world. We’re lucky like that.
“There is no love sincere than the love of food” – George Bernard Shaw
What is a macronutrient?
mac • ro • nu • tri • ent
- a substance required in relatively large amounts by living organisms, in particular.
- a type of food (i.e. fat, protein, carbohydrates) required in large amounts in the human diet.
Protein is considered the main building block for muscle, bones, skin, tissue and most everything in the body. After consuming it, the body breaks it down into amino acids which fuel all the aforementioned, as well the immune system. The more you put in the more the body has to work with.
That depends on your size and your goals. In the definition above it states, “in large amounts.” However, to simply things, the general rule accepted is to aim for one (1) gram of protein per pound of body weight. Sound like a lot? It is. Can it be done? You bet.
Highlighted below are bonafide protein sources garanteed to boost your efforts….twofold. Some are tried and true, some are on the “say what” side of the list. “Abs are made in the kitchen” they say, so get your whisks and your measuring spoons out. It’s time to protein up.
Eggs – Why? Eggs are considered the perfect protein source. One medium to large egg contains 4 – 6 high quality grams. Harb boiled, scrambled, or over easy, they are budget friendly and extremely versatile.
– The french eat have a penchant for eating omlettes at dinner with a little fines herbes. Tres chic!
Turkey – Gobble Gobble. Lean, lean, and ever so lean, turkey continues to be near the top of the list.
Fuggedabout the Thanksgiving trimmings you normally have with it, (like green bean casserole) turkey is lower in fat than the other meats and, as of this writing, remains relatively inexpensive.
Chicken – Boneless/skinless or a beautifully roasted breast, chicken can be prepared so many different ways how could anyone get bored with it. Like the jingle says, “We’re having chicken tonight, yes chicken tonight.”
One large chicken breast has close to 22 grams of protein.
Peanut Butter – Creamy or chunky, PB is an excellent source and couldn’t be easier to consume for those who don’t have the time to spend in the kitchen. You just stick the spoon in and voila!
– A St. Louis businessman named George Bayle first sold peanut butter as a snack in 1894.
Chocolate Milk – Yup. But go for low-fat. Chocolate milk helps to replenish glycogen stores directly after a hard workout. It has been said it especially good for the ladies. There you go.
Cottage Cheese – A bodybuilders staple, cottage cheese is full of casein, a slow digesting protein, which makes it good to eat before a fasted period like sleeping. With high amounts in a typical serving, cottage cheese is affordable and goes well with a ton of stuff. (Like fruit)
Slamming stacks and pumping iron is the first step. However, if you want to make all those sessions really pay off and pack on the muscles, pack the shopping cart with the fuel your body needs.