20 PROTEIN SOURCES FOR MUSCLE GROWTH
Do you want to see the results of your hard work inside of the gym?
Match your diet to your exercise efforts.
Eat clean. Eat enough, but not too much. Eat the right amount of the right foods.
Do you want to see muscle growth and experience increased strength?
Make sure you’re consuming enough protein every day.
There’s an endless list of foods that provide large quantities of protein and can easily be incorporated into any diet-type. Some may even surprise you!
20 of the healthiest protein sources
8g of protein per 100g
30g of protein per 100g
29g of protein per 100g
21g of protein per 100g
*50g of fat per 100g
24g of protein per 100g
19g of protein per 100g
6g of protein per egg
11g of protein per 100g
2.8g of protein per 100g
3.4g of protein per 100g
27g of protein per 100g
11g of protein per 100g
10g of protein per 100g
25g of protein per 100g
8g of protein per 1 cup
14.1g of protein per 100g
8.5g of protein per 1 cup
25g of protein per 100g
20g of protein per 100g
WHAT ARE MACRONUTRIENTS (MACROS)?
Protein is essential for building muscle and repairing damage throughout the body. It is made up
of building blocks called amino acids. Some amino acids can be produced in the body and some
need to be eaten in food. Your protein intake should depend on your weight and activity. And
while getting in enough protein is important—more is not always better. Too much protein, and
not enough carbs and fats, can result in the body relying on protein for energy instead of using
it for gaining and repair muscle. Knowing your protein needs is key for reaching your weight and
Simply put, carbohydrates provide energy. Quick energy carbs come from fruits, candy, sports
drinks, and processed starches, like white bread and crackers. They should be eaten around a
workout so your body uses the energy that they give. When you eat simple carbs and do not use
the energy they provide, the excess energy can be stored as fat. Slowly digested, or complex carbs,
have more fiber, which prolongs their release of energy and helps to keep digestion regular. Some
examples of complex carbs are whole wheat pasta, brown rice, and quinoa. These carbs are ideal
when activity isn’t in the immediate future.
The types of fats that we eat are important. Fats from plant sources like nuts, avocados, and
vegetable oils are excellent sources. Fats from animals have their place in a healthy diet, too, but
should be eaten in lesser amounts since they are higher in saturated fats, which can affect heart
health. When you eat fats is also important. You should try to consume fats in each meal since
they will help to keep you fuller longer. Fat shouldn’t be eaten right before or during workouts
since your body requires quick energy during those times.
6 Week Challenge Finisher
Xomir lost 12lbs and 3% Bodyfat.
What did she learn:
“I lost my mom and aunt to breast cancer within the last 11 months and I was very sad.
I found that I need to keep myself healthy because breast cancer runs in my family.
I also found the ability to go through life with a positive attitude, happy, and healthy. This definitely changed my life.”
Chris started a 6 Week Challenge last November. His results have been incredible. He has lost 44 lbs without losing any lean muscle and an incredible 21% Bodyfat.
He is now at 8.5% BF and is now on a maintenance program of 80/20. You ROCK Christopher Sawallich!
“I came to Sweat Factory after hearing about the 6 week challenge as a way to get my health back on track. I was in the worst shape of my life, and by far the biggest, growing into a size of clothes that I did not like at all. I could feel a difference in little things , like being winded when walking up a flight of stairs that I did not like at all, nevermind being so tired at the end of the day that I was looking to head to the bedroom by 7pm every night. My wife and I moved to Florida a few years ago to enjoy it, but although I was enjoying the food, I was too tired to enjoy much else other than the couch.
At this point I saw a a facebook post about the 6 week challenge and as a someone who had completed crossfit quite some time ago I was intrigued. I went and spoke with Clint and saw how much he cared about his members and the different mindset of the crossfit of old that used to be all about the score of the Rx workout without care of injury or form. With the Sweat Factory approach of the Fit Class, Level Method and truly scaled WOD’s, I knew Sweat Factory was a good fit for myself I signed up immediately for the six week challenge.
As I progressed through the challenge, I found that the diet was a key component. Through the initial education and documentation it gave good knowledge to get started. By no means was it easy, from someone who has a very mobile job, a diet has always been a challenge. Meal prepping for the week was key. Without that I wouldn’t of had anywhere near the success I had. The first few weeks was a challenge, but it soon became routine and I found better ways to do things while keeping a vey balanced diet with calories under control. I was now eating less calories in a day than I was previously eating just in lunch alone. The first two weeks of Fit class were pretty rough, but continued to push through and held myself to not missing any of the three workouts weekly. Some nights it was tough to get home form work and head back out to the gym, but just would not let it hold me back from going. The toughest part was getting to the box, but once I was there, the fatigue became a non issue. The hardest part is getting there.. I didn’t even let Thanksgiving and Christmas get in the way. I made all three workouts for all six weeks and stayed true to my meal prep all seven days of the week, even with Thanksgiving and Christmas dinner.
After completing the Six week challenge with great results, I felt conditioned enough to move over to the Crossfit side while continuing my health dietary habits. I continued the three day habit of working out, until challenged by another member to remain nameless …..Cheryl…😛 to up my schedule. I’ve since been hitting the box 4 to 5 days a week and couldn’t feel any better. I’m up until late at night now, have much more energy during the entire day, and am enjoying hearing at least three times a day from others about how much weight I’ve lost. I was not easy by any mean, but the challenge was well worth it. Myself and now my wife have developed some real quality eating habits, I fell and look better, and I’ve met some really awesome people from the family that Clint and Maci have built.