Health Resources from Healthgrades. You lose weight through a calorie deficit — burning more calories than you consume. If you want more information on macros, including a link to an awesome macros calculator, please check out this post: But I need protein powder. Tracking takes up so much time!! Why would you recommend caffeine pre-workout? I think I need to have some on hand for on-the-go meals with the busy schedules we have, we are always on the go!
You can even find pre-mixed, ready-to-drink protein shakes in many stores. But are protein powders just for bodybuilders, or can the average everyday athlete benefit from them as well? Protein powders come in various forms.
The three common ones are whey, soy, and casein protein. Protein powders also come with widely varying price tags. In very specific circumstances, protein powders can be useful. Most people, even athletes, can also get everything they offer by eating sources of lean protein like meat, fish, chicken, and dairy products.
So when might you want to use them? There are a few reasons why an ordinary athlete might want more protein in his or her diet, says Barbara Lewin, a dietitian and sports nutritionist who has worked with NFL, NBA, and NHL athletes and trained Ironman competitors:.
To build a pound of muscle, Lewin explains, the body needs between 10 and 14 additional grams of protein per day. Some of these powders have 80 grams of protein per serving. All your body is going to do is break it down for energy. Select a protein bar that fits your fitness goals, and feel confident with your high-quality, convenient protein at the ready!
Protein, fiber and lack of meaningful sugar content make all Quest bars top notch. I've tried cookies and cream, chocolate chip cookie dough, cinnamon bun, and apple pie. The all were satisfying. My favorite was the cookie dough bar. Can't go wrong with any flavor, though. Low calories, and still 20 grams of protein.
I used these for meal replacement during my 90 day transformation, still eat them today, and absolutely love them. Perfect snack and they're healthy!! I love that it is clean and a moderate size. It tastes like homemade goodness no kidding! I can't wait to order more. My favorite is the almond fudge.
The bars give me that extra kick when I need it and peace of mind when I'm out and about in a hurry when I don't have my planned meals with me. I am extremely happy with the product. Gives me a little extra energy when I have a break during my triathalons.
Protein Bars Always have high-quality nutrition on hand. To eat to gain muscle, try to eat protein-rich foods every day, like lean red meat, fish, and eggs, since protein is the building block of muscle.
You should also eat plenty of complex carbohydrates, like brown rice, quinoa, and rolled oats, which will give your body the energy it needs while you're working out. On top of protein and complex carbs, make sure you're also eating healthy fats, which can be found in fish, nuts, and olive oil. Featured Articles Personal Fitness. Eat sufficient amounts of protein.
The rule of thumb is that you need between 0. For example, if you weigh pounds, you should eat between and grams of protein per day if you want to consistently gain muscle. If you're overweight, substitute your ideal body weight and calculate in grams. Proteins that are great for building muscle include: Lean red meat like beef, pork, lamb, venison, bison, etc.
Fish like tuna, salmon, swordfish, bass, trout, mackerel, etc. Poultry breast, from chicken, turkey, duck, etc. Eggs including the yolks Dairy like milk, cheese, cottage cheese, yogurt, etc. Learn the difference between complete and incomplete proteins. In order to build muscle , you need to consume complete proteins found in eggs, meat, fish, cheese, milk and most other animal products.
If it bleeds or breathes, it's a complete protein. There are lots of non-animal complete proteins available, as well, meaning that you can still build muscle as a vegetarian. This is a measure of how well different proteins are digested by the body, based on the solubility of the amino acids in the protein. Include carbohydrates in your diet. It is important to have carbohydrates so that your body can tap into glycogen energy stores within your muscles while you are working out.
If you do not eat enough carbohydrates your body will not have energy reserves and will break down your muscles instead! Because complex carbs are broken down slowly and have a low-glycemic index not as much sugar , they are acceptable to eat after a workout, and especially in the morning at breakfast. Try to select carbohydrates low on the Glycemic Index, which are healthier and release their energy more slowly. Not all fats are created equal. In fact, there is evidence to suggest that eating healthy fats is actually good for you.
Eat monounsaturated and polyunsaturated fats. These are the "better" fats. Olive, peanut, sunflower, canola, and avocado oils Fish Nuts Flaxseed and pumpkin seeds Soy products such as tofu or soy milk. Limit saturated and trans fats.
While there is conflicting evidence about saturated fats and their value in your diet, it is best to limit them. Ice cream, candy bars, and packaged snack foods High-fat cuts of meat Lard, stick margarine, and vegetable shortening Fried foods. Consume plenty of fiber. Remember it is important to include green vegetables in your diet such as spinach or broccoli to ensure that you receive an adequate amount of vitamins.
As well, green leafy vegetables are high in fiber which is essential for removing waste from the body. Monitor your salt intake. It may be true that excessive consumption of salt can lead to hypertension but you lose tremendous amounts of sodium when you sweat.
Also, sodium a key electrolyte aids in muscle contraction, which is one reason why it is found in many sports drinks.
Research suggests that replacing regular salt with potassium or magnesium salts can reduce sodium intake and may even lower blood pressure in those with high to normal blood pressure. Eat when you're hungry. Many muscle-builders get fooled into thinking muscle-building diets need to be more elaborate and complicated than they really do. Eating what you like, within the parameters mentioned in the previous section, is the key to gaining muscle mass consistently.
If you're not eating what you like in a regular pattern, it'll be harder to consistently follow through with your diet. Here's a sample diet to give you a better idea of what someone might eat throughout the day: Create a calorie surplus.
For many muscle-builders, it's important to combine an increase in protein with an increase in calories, so all your hard work at the gym won't work against you.
You've got to build up enough fuel to burn as a way of building up your muscles, but not eat so many calories that they'll be transferred into fat. There's an ideal surplus of calories that you can find by calculating your maintenance calorie count, and your surplus. For most people with a healthy body-weight, this is around 2, calories. Men should surplus about calories a day bringing the total to 2, , while women should surplus about calories a day bringing the total to 2, Over the course of a given week of muscle-building exercise and proper nutrition, this calorie increase should translate into roughly.
Breakfast is probably the most important meal of the day aside from your post-workout meal. Eating a breakfast packed with protein, complex carbohydrates, and fiber will get your metabolism going. It will also keep your body from cannibalizing any muscle for energy. Get protein into your breakfast. Omelets, shakes or smoothies and cottage cheese are great sources of protein.
Eat complex carbohydrates for breakfast. While simple carbohydrates such as sugar and donuts are broken down easily and cause a spike in your sugar levels, complex carbs oatmeal, bran, beans, whole grains are broken down over longer periods of time and don't cause spikes in blood sugar.