Welcome back to the 3rd and final installment of Protein for Dummies.
Hopefully youve read the first two articles and are anxious to learn more about my protein consumption and the various forms of protein I recommend. If you missed the first two installments make sure you check out the wealth of information in Part I and Part II
Lets start by analyzing my current diet and specifically my protein intake. Remember from article two about 4 different forms of protein. My goal is to try and get 3 out of the 4 types of protein on a daily basis. There are some days where I will get all 4.
I’m currently dieting(body fat loss phase) preparing for WMC in Miami. If you remember from the first article a rule of thumb when dieting is to consume 1gm of protein per pound of lean body weight. I currently weigh 198 pounds and am around 6.5% bodyfat.
Doing the math makes me strive for 185gms of protein to maintain muscle tissue and allow my body to burn kcals at an optimal rate. To keep my body consistently protein nourished, I will attempt to eat every 4 hours.
Here is what my current diet looks like with emphasis on my protein intake:
Protein Shake with Muscle Milk Cookies and Cream Powder(2.5 Scoops) combined with Optimum Nutrition Pro-Complex Whey(2 Scoops). This provides about 85 gms of protein. I mix it up early in the morning and pour my wife about 35-40% of the Shake refrigerate and I consume the rest. (Whey and Cassein Protein)
Can of White water packed Tuna (37.5 gms Protein).(Animal-Complete Protein)
Can of White water packed Tuna (37.5 gms Protein) (Animal-Complete Protein)
Meal 4: (if training day)
Post Workout Shake with Muscle Milk Cookies and Cream and Beverly Nutrition Ultimate Muscle Protein
Same split with the wife as always. (85 gms of Protein 40% to wife and rest to me)(Whey and Cassein Protein0
Dinner with proteins coming from one of the following. *Ground Turkey* *Salmon* *Chicken* or *Lean red meat*.(40-45gms of Protein)(Animal-Complete Protein)
Add it all up and you’ll see I will always err on the side of caution to get even more protein than my goal. I do this because over the course of the week because of my hectic schedule, there are days where I get less than required. Cumulatively by overeating on some days and under eating on others, I will consistently meet or exceed my protein requirements week to week.
Why do I take the Protein supplements listed above? Because I know and trust the brands. The supplement industry is for the most part wholly unregulated. But many of the manufacturers have been around for a long time.
Optimum Nutrition has been making Pro Complex for more than 15 years. I’ve been using it since 1995 when I first had enough money to buy it. It’s an ultra protein spectrum mix discussed in article II and it tastes awesome. The flavors I use are Vanilla-Chocolate and Banana. Two scoops provides 60gms of the highest quality easily digesting proteins available.
Beverly International is another reputable Protein manufacturer I’ve been using for 4 years now. They make an excellent ultra protein spectrum mix known as Ultimate Muscle Protein. It comes in 3 delicious flavors as well. Vanilla, Chocolate and Cookies and Crème.
You can use these powder supplements in protein shakes, oatmeal, and while cooking (pancakes-oat muffins-etc). They are also convenient to carry around with you in plastic bags to be added to a shaker bottle with water for some extra protein during the course of the day.
The last and probably most crucial protein supplement I use is Muscle Milk. I’m sure many of you have seen or heard of it due to its widespread availability in the mainstream. Does anybody really know why it’s widely available? Because it’s a true protein super food.
Muscle Milk in its various formulations(Powder-MRP’s(Meal Replacement Packages),RTDs, Oatmeal, Protein Bars etc)contains EFA’s(essential fatty acids) mixed into the protein formulation. It was actually created by a Doctor for burn and wasting patients years ago. He realized it’s potential use for the health and fitness industry as a true protein super food formulation and a gigantic cottage industry was born.
Muscle Milk powder is the foundation of my protein regimen because the extra EFA’s found in the matrix help with brain functioning, nerve growth and fat loss. Essential Fatty Acids and their importance to an athlete/physique augmenter merits an entirely new article(hint-hint). I consistently have 12-24 Muscle Milk RTD(Ready to Drink)shakes in my refrigerator ready to be added to my cooler when on the road. When I am travelling, one of the first places I stop is a health food store/pharmacy to buy some pre-packaged Muscle Milk RTDs for additional protein during the course of the day.
I hope you have found the information contained in these articles useful. I would encourage you to visit our blog and ask questions about anything you see as it relates to improving your body thru food and nutrition.
Consistent protein intake is ESSENTIAL to building and maintaining an exception physique. Not consuming enough quality protein on a day in day out basis, is the quickest way to derail your efforts at improving your appearance.