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
How’s the schedule holding up? Listen, I get it. Kids, job, bank accounts, social life (or more like our kid’s social life), to do lists…. Makes it feel like fitness just doesn’t have a place, right? Plus, 900 different opinions on what’s the best approach to getting healthy doesn’t help. But, let me ask you a question. Do all those spinning plates up in the air cause ultimate paralysis? So, not only are you ignoring your health factor but work and family, etc. end up suffering as well.
I KNOW it’s scary to get back out there and find your fitness (or even more scary to find it for the first time), but let me ask you another question…..what’s the alternative?!! Weight gain, muscle loss, joint decrepitation, osteoarthritis, depression, doctor visits, MORE bills, LESS time with family….
I see it every day. Heck, I see it in myself sometimes. Trust me, I’m not perfect either and I can find myself at times heading toward the abyss of an overwhelming number of hats and roles to fill in a 24 hr time period. It’s a conscious effort not to fall in.
BUT, here is what I’ve found (and it’s like magic) – take all those spinning plates and find the one that can have the biggest impact and devote just a few hours a week to it. Yes, I’m talking about your health plate. Put it on the front burner. What’s the worst that could happen?!!??
And, I think I can help. I wanna be your coach.
Let’s do a 28-day experiment. Give me 2-3 hours of your undivided attention every week for 1 month. See what happens. Let me take some of the burden for you. All I need you to do for these 3 months is walk through my door, I’ll take care of the rest – seriously! I’m that confident in myself.
I care because I’ve been there and I KNOW I can help. Whatever your goal I’ve got you covered. BUT, I need your commitment in exchange for mine. 90 days. One on one. Let’s do it.
So, whether you’re sitting at your work desk, on your lunch break, taking care of cranky kids, grocery shopping or waiting in line for Starbucks, click the I’M IN . 4 letters and you’re on your way. I’m here, waiting to hear from you.
Ron just finished our Masters 28 Day Transformation Challenge.
1.5% body fat
2lbs of lean muscle
“I’m moving so much better. I haven’t had anything do this much for me in a long time.”
Wow oh Wow! What a story!
Hey, guys this a Micki Garza. Micki used to be sedentary, had different health issues, only ate once a day and slept only 3 hours. She got to a point where she knew that needed to change so she stepped into Sweat Factory East. With the patience and guidance of Head Coach Kevin, Micki started working out 3 days a week, she got a meal plan and started resting 7 to 8 hours per day. Because of those changes and support in her classes
in 3 months
she lost 21lbs, she
gained 1.1 pounds in muscle and
lost 8% body fat.
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.