HIGH PROTEIN FOODS
Foods like eggs, milk, spinach, soybean, quinoa, meat, fish, whole grains, rice, beans, legumes, corn, oats, peas and peanut butter are good sources of high protein foods.
The table gives the protein content of foods. You should eat foods high in protein to remove your protein deficiency.
LIST I ( Vegetarian List )
Vegetables and Beans
Description | Weight | Measure | Content per |
Alfalfa seeds, sprouted, raw | 33 | 1 cup | 1.32 |
Artichokes, (globe or French), cooked, boiled, drained, without salt | 120 | 1 medium | 4.18 |
Asparagus, canned, drained solids | 72 | 4 spears | 1.54 |
Asparagus, cooked, boiled, drained | 60 | 4 spears | 1.55 |
Asparagus, frozen, cooked, boiled, drained, without salt | 180 | 1 cup | 5.31 |
Avocados, raw, California | 28.35 | 1 oz | 0.60 |
Avocados, raw, Florida | 28.35 | 1 oz | 0.45 |
Beans, baked, canned, plain or vegetarian | 254 | 1 cup | 12.17 |
Beans, baked, canned, with franks | 259 | 1 cup | 17.48 |
Beans, baked, canned, with pork and sweet sauce | 253 | 1 cup | 13.43 |
Beans, baked, canned, with pork and tomato sauce | 253 | 1 cup | 13.05 |
Beans, black, mature seeds, cooked, boiled, without salt | 172 | 1 cup | 15.24 |
Beans, Cowpeas (Blackeyes), immature seeds, boiled, without salt | 165 | 1 cup | 5.23 |
Beans, Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | 170 | 1 cup | 14.43 |
Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds, | 172 | 1 cup | 13.30 |
Beans, great northern, mature seeds, cooked, boiled, without salt | 177 | 1 cup | 14.74 |
Beans, Kidney beans, red, mature seeds, canned | 256 | 1 cup | 13.44 |
Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt | 177 | 1 cup | 15.35 |
Beans, Lima beans, large, mature seeds, canned | 241 | 1 cup | 11.88 |
Beans, Lima beans, large, mature seeds, cooked, boiled, without salt | 188 | 1 cup | 14.66 |
Beans, Mung beans, mature seeds, sprouted, cooked, boiled, without salt | 124 | 1 cup | 2.52 |
Beans, Mung beans, mature seeds, sprouted, raw | 104 | 1 cup | 3.16 |
Beans, Navy beans, mature seeds, cooked, boiled, without salt | 182 | 1 cup | 15.83 |
Beans, Pinto beans, mature seeds, cooked, boiled, without salt | 171 | 1 cup | 14.04 |
Soybeans, mature cooked, boiled, without salt | 180 | 1 cup | 22.23 |
Soybeans, green, cooked, boiled, drained, without salt | 172 | 1 cup | 28.62 |
Beans, Snap beans, green, canned, regular pack, drained solids | 135 | 1 cup | 1.55 |
Beans, Snap beans, green, cooked, boiled, drained, without salt | 125 | 1 cup | 2.36 |
Beans, White beans, mature seeds, canned | 262 | 1 cup | 19.02 |
Beet greens, cooked, boiled, drained, without salt | 144 | 1 cup | 3.70 |
Beets, canned, drained solids | 170 | 1 cup | 1.55 |
Broccoli, raw | 88 | 1 cup | 2.62 |
Broccoli, cooked, boiled, drained, without salt | 156 | 1 cup | 4.65 |
Beets, cooked, boiled, drained | 170 | 1 cup | 2.86 |
Beets, cooked, boiled, drained | 50 | 1 beet | 0.84 |
Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt | 170 | 1 cup | 2.65 |
Cabbage, Chinese (pe-tsai), cooked, boiled, drained, without salt | 119 | 1 cup | 1.79 |
Cabbage, cooked, boiled, drained, without salt | 150 | 1 cup | 1.53 |
Cabbage, raw | 70 | 1 cup | 1.01 |
Cabbage, red, raw | 70 | 1 cup | 0.97 |
Cabbage, Savoy, raw | 70 | 1 cup | 1.40 |
Carrots, baby, raw | 10 | 1 medium | 0.08 |
Carrots, cooked, boiled, drained, without salt | 156 | 1 cup | 1.70 |
Carrots, frozen, cooked, boiled, drained, without salt | 146 | 1 cup | 1.74 |
Carrots, raw | 110 | 1 cup | 1.13 |
Cauliflower, cooked, boiled, drained, without salt | 124 | 1 cup | 2.28 |
Cauliflower, frozen, cooked, boiled, drained, without salt | 180 | 1 cup | 2.90 |
Cauliflower, raw | 100 | 1 cup | 1.98 |
Celery, cooked, boiled, drained, without salt | 150 | 1 cup | 1.25 |
Celery, raw | 120 | 1 cup | 0.90 |
Corn, sweet, white, cooked, boiled, drained, without salt | 77 | 1 ear | 2.56 |
Corn, sweet, yellow, canned, cream style, regular pack | 256 | 1 cup | 4.45 |
Corn, sweet, yellow, canned, vacuum pack, regular pack | 210 | 1 cup | 5.06 |
Corn, sweet, yellow, cooked, boiled, drained, without salt | 77 | 1 ear | 2.56 |
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | 164 | 1 cup | 4.51 |
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | 63 | 1 ear | 1.96 |
Cucumber, peeled, raw | 119 | 1 cup | 0.68 |
Cucumber, with peel, raw | 104 | 1 cup | 0.72 |
Dandelion greens, cooked, boiled, drained, without salt | 105 | 1 cup | 2.10 |
Endive, raw | 50 | 1 cup | 0.63 |
Garlic, raw | 3 | 1 clove | 0.19 |
Lentils, mature seeds, cooked, boiled, without salt | 198 | 1 cup | 17.86 |
Lettuce, cos or romaine, raw | 56 | 1 cup | 0.91 |
Lettuce, iceberg (includes crisphead types), raw | 55 | 1 cup | 0.56 |
Lettuce, looseleaf, raw | 56 | 1 cup | 0.73 |
Mushrooms, canned, drained solids | 156 | 1 cup | 2.92 |
Mushrooms, cooked, boiled, drained, without salt | 156 | 1 cup | 3.39 |
Mushrooms, raw | 70 | 1 cup | 2.03 |
Mushrooms, shiitake, cooked, without salt | 145 | 1 cup | 2.26 |
Mushrooms, shiitake, dried | 3.6 | 1 mushroom | 0.34 |
Mustard greens, cooked, boiled, drained, without salt | 140 | 1 cup | 3.16 |
Okra, cooked, boiled, drained, without salt | 160 | 1 cup | 2.99 |
Okra, frozen, cooked, boiled, drained, without salt | 184 | 1 cup | 3.83 |
Olives, ripe, canned (small-extra large) | 22 | 5 large | 0.18 |
Onions, cooked, boiled, drained, without salt | 210 | 1 cup | 2.86 |
Onions, dehydrated flakes | 5 | 1 tbsp | 0.45 |
Onions, raw | 110 | 1 whole | 1.28 |
Onions, spring or scallions (includes tops and bulb), raw | 100 | 1 cup | 1.83 |
Parsley, raw | 10 | 10 sprigs | 0.30 |
Parsnips, cooked, boiled, drained, without salt | 156 | 1 cup | 2.06 |
Peas, edible-podded, cooked, boiled, drained, without salt | 160 | 1 cup | 5.23 |
Peas, edible-podded, frozen, cooked, boiled, drained, without salt | 160 | 1 cup | 5.60 |
Peas, green, canned, regular pack, drained solids | 170 | 1 cup | 7.51 |
Peas, green, frozen, cooked, boiled, drained, without salt | 160 | 1 cup | 8.24 |
Peas, split, mature seeds, cooked, boiled, without salt | 196 | 1 cup | 16.35 |
Peppers, hot chili, green, raw | 45 | 1 pepper | 0.90 |
Peppers, hot chili, red, raw | 45 | 1 pepper | 0.90 |
Peppers, sweet, green, cooked, boiled, drained, without salt | 136 | 1 cup | 1.25 |
Peppers, sweet, green, raw | 149 | 1 cup | 1.33 |
Peppers, sweet, green, raw | 119 | 1 pepper | 1.06 |
Peppers, sweet, red, cooked, boiled, drained, without salt | 136 | 1 cup | 1.25 |
Peppers, sweet, red, raw | 119 | 1 pepper | 1.06 |
Potato pancakes, home-prepared | 76 | 1 pancake | 4.68 |
Potato, baked, flesh and skin, without salt | 202 | 1 potato | 5.05 |
Potatoes, baked, flesh, without salt | 156 | 1 potato | 3.06 |
Potatoes, boiled, cooked in skin, flesh, without salt | 136 | 1 potato | 2.54 |
Potatoes, boiled, cooked without skin, flesh, without salt | 135 | 1 potato | 2.31 |
Potatoes, boiled, cooked without skin, flesh, without salt | 156 | 1 cup | 2.67 |
Potatoes, hashed brown, home-prepared | 156 | 1 cup | 3.78 |
Pumpkin, canned, without salt | 245 | 1 cup | 2.70 |
Pumpkin, cooked, boiled, drained, without salt | 245 | 1 cup | 1.76 |
Radishes, raw | 4.5 | 1 radish | 0.03 |
Spinach, canned, drained solids | 214 | 1 cup | 6.01 |
Spinach, cooked, boiled, drained, without salt | 180 | 1 cup | 5.35 |
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 190 | 1 cup | 5.97 |
Spinach, raw | 30 | 1 cup | 0.86 |
Squash, summer, all varieties, cooked, boiled, drained, without salt | 180 | 1 cup | 1.64 |
Squash, summer, all varieties, raw | 113 | 1 cup | 1.33 |
Squash, winter, all varieties, cooked, baked, without salt | 205 | 1 cup | 1.82 |
Squash, winter, butternut, frozen, cooked, boiled, without salt | 240 | 1 cup | 2.95 |
Sweet potato, canned, syrup pack, drained solids | 196 | 1 cup | 2.51 |
Sweet potato, canned, vacuum pack | 255 | 1 cup | 4.21 |
Sweet potato, cooked, baked in skin, without salt | 146 | 1 potato | 2.51 |
Sweet potato, cooked, boiled, without skin, without salt | 156 | 1 potato | 2.57 |
Tomatoes, red, ripe, canned, stewed | 255 | 1 cup | 2.42 |
Tomatoes, red, ripe, canned, whole, regular pack | 240 | 1 cup | 2.21 |
Tomatoes, red, ripe, raw, year round average | 180 | 1 cup | 1.53 |
Tomatoes, red, ripe, raw, year round average | 17 | 1 cherry tomato | 0.14 |
Tomatoes, red, ripe, raw, year round average | 123 | 1 tomato | 1.05 |
Tomatoes, sun-dried | 2 | 1 piece | 0.28 |
Tomatoes, sun-dried, packed in oil, drained | 3 | 1 piece | 0.15 |
Watermelon, raw | 286 | 1 wedge | 1.77 |
Description | Weight | Measure | Content per |
Buckwheat flour, whole-groat | 120 | 1 cup | 15.14 |
Buckwheat groats, roasted, cooked | 168 | 1 cup | 5.68 |
Bulgur, cooked | 182 | 1 cup | 5.61 |
Bulgur, dry | 138 | 1 cup | 11.70 |
Cornmeal, degermed, enriched, yellow | 140 | 1 cup | 17.21 |
Cornmeal, whole-grain, yellow | 122 | 1 cup | 9.91 |
Noodles, chinese, chow mein | 45 | 1 cup | 3.77 |
Oat bran, cooked | 219 | 1 cup | 7.03 |
Oat bran, raw | 94 | 1 cup | 16.26 |
Peanut butter, smooth style, with salt | 16 | 1 tbsp | 4.03 |
Quinoa, cooked | - | 1 cup | 11 |
Rice, brown, long-grain, cooked | 125 | 195 | 5.03 |
Rice, white, long-grain, regular, cooked | 158 | 195 | 4.25 |
Rice, white, long-grain, regular, raw, enriched | 158 | 185 | 13.19 |
Spaghetti, cooked, enriched, without added salt | 140 | 1 cup | 6.68 |
Spaghetti, whole-wheat, cooked | 140 | 1 cup | 7.46 |
Spaghetti, whole-wheat, cooked | 140 | 1 cup | 7.46 |
Tempeh | 225 | 1 cup | 31 |
Tofu, firm, prepared with calcium sulfate and magnesium chloride | 81 | 1/4 block | 6.51 |
Tofu, firm, prepared with calcium sulfate and magnesium chloride | 120 | 1 piece | 7.86 |
Wheat flour, white, all-purpose, enriched, bleached | 125 | 1 cup | 12.91 |
Veggie burger | 1 patty | 1 patty | 5-24 |
Wheat flour, whole-grain | 125 | 1 cup | 16.44 |
Wheat flour, white, bread, enriched | 125 | 137 | 16.41 |
Whole wheat bread | 2 slices | 2 slices | 5 |
Source: USDA Nutrient Database for Standard Reference
From the above table you can chose foods high in protein. Notice that there are many food choices that are high in protein such as beans, soybean, wheat flour and oat bran.
LIST II ( With Meat )
Beef
- Hamburger patty, 4 oz – 28 grams protein
- Steak, 6 oz – 42 grams
- Most cuts of beef – 7 grams of protein per ounce
Chicken
- Chicken breast, 3.5 oz - 30 grams protein
- Chicken thigh – 10 grams (for average size)
- Drumstick – 11 grams
- Wing – 6 grams
- Chicken meat, cooked, 4 oz – 35 grams
Fish
- Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
- Tuna, 6 oz can - 40 grams of protein
Pork
- Pork chop, average - 22 grams protein
- Pork loin or tenderloin, 4 oz – 29 grams
- Ham, 3 oz serving – 19 grams
- Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
- Bacon, 1 slice – 3 grams
- Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
- Egg, large - 6 grams protein
- Milk, 1 cup - 8 grams
- Cottage cheese, ½ cup - 15 grams
- Yogurt, 1 cup – usually 8-12 grams, check label
- Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
- Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
- Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
- Tofu, ½ cup 20 grams protein
- Tofu, 1 oz, 2.3 grams
- Soy milk, 1 cup - 6 -10 grams
- Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
- Soy beans, ½ cup cooked – 14 grams protein
- Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
- Peanut butter, 2 Tablespoons - 8 grams protein
- Almonds, ¼ cup – 8 grams
- Peanuts, ¼ cup – 9 grams
- Cashews, ¼ cup – 5 grams
- Pecans, ¼ cup – 2.5 grams
- Sunflower seeds, ¼ cup – 6 grams
- Pumpkin seeds, ¼ cup – 8 grams
- Flax seeds – ¼ cup – 8 grams
LIST III ( No red meat )
This list of high protein foods is designed for optimum nutrition and good health.
You'll notice that, although the fat count is included, there's no listing for saturated fat. This is because the high protein foods included below are low in saturated fat.
For example, there's no red meat on this list of high protein foods. The reason is simple. Red meat is generally high in saturated fat and has also been shown to increase inflammation, which can cause pain, suffering and numerous health problems.
BEANS
FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
Black beans | 1/2 cup cooked | 113 | 7.6 | 20.4 | .5 |
Garbanzo (chickpeas) | 1/2 cup cooked | 134 | 7.3 | 22.5 | 2.1 |
Kidney beans | 1/2 cup cooked | 112 | 7.6 | 20.1 | .4 |
Lentil beans | 1/2 cup cooked | 115 | 8.9 | 19.9 | .4 |
Lima beans | 1/2 cup cooked | 108 | 7.3 | 19.6 | .4 |
Navy beans | 1/2 cup cooked | 129 | 7.9 | 24.0 | .5 |
Soybeans (edamame) | 1/2 cup cooked | 127 | 11.1 | 10.0 | 5.8 |
Tofu | 1/2 cup fresh | 94 | 10.0 | 2.3 | 5.9 |
DAIRY
FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
Cheddar cheese | 1 ounce | 114 | 7.1 | .4 | 9.4 |
Cottage cheese | 1/2 cup | 110 | 14.0 | 3.1 | 5.0 |
Cottage cheese, lowfat | 1/2 cup | 90 | 16.0 | 3.0 | 1.0 |
Egg | 1 large | 75 | 6.3 | 0 | 5.0 |
Milk, lowfat | 1 cup | 121 | 8.1 | 11.7 | 4.7 |
Milk, skim | 1 cup | 86 | 8.4 | 11.8 | .4 |
Muenster cheese | 1 ounce | 104 | 6.7 | .3 | 8.5 |
Swiss cheese | 1 ounce | 107 | 8.1 | 1.0 | 7.8 |
Yogurt, lowfat | 1 cup | 144 | 11.9 | 16 | 3.5 |
Yogurt, nonfat | 1 cup | 127 | 13.0 | 17.4 | .4 |
FISH
FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
Anchovies, in water | 1 ounce | 37 | 5.8 | 0 | 1.4 |
Halibut | 3 ounces | 93 | 17.7 | 0 | 2.0 |
Mackerel | 3 ounces | 180 | 15.8 | 0 | 11.8 |
Salmon | 3 ounces | 121 | 16.9 | 0 | 5.4 |
Sardines, in water | 1 can | 130 | 22.0 | 0 | 5.0 |
Tuna, tongol | 1/4 cup | 70 | 16.0 | 0 | 0 |
GRAINS
FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
Oatmeal, rough cut | 1 cup | 145 | 6.0 | 25.2 | 2.4 |
Pancake, buckwheat | 1 4" diameter | 54 | 1.8 | 6.4 | 2.2 |
Pancake, whole wheat | 1 4" diameter | 74 | 3.4 | 8.8 | 3.2 |
Popcorn, dry | 1 cup | 54 | 1.8 | 10.7 | .7 |
Rice, brown, cooked | 1/2 cup | 108 | 2.4 | 22.8 | .8 |
Rye bread | 1 slice | 56 | 2.1 | 12 | .3 |
Whole wheat bread | 1 slice | 56 | 2.4 | 11 | .7 |
POULTRY
FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
Chicken breast | 4 ounces | 193 | 29.3 | 0 | 7.6 |
Chicken, light meat, no skin | 4 ounces | 196 | 35.1 | 0 | 5.1 |
Chicken, dark meat, no skin | 4 ounces | 232 | 31.0 | 0 | 5.1 |
Turkey, light meat, no skin | 4 ounces | 178 | 33.9 | 0 | 3.7 |
Turkey, dark meat, no skin | 4 ounces | 212 | 32.4 | 0 | 8.2 |
LIST IV ( Nutrition basics for bodybuilding )
There are 3 macronutrients that the human body needs in order to function properly.
Carbohydrates :
Carbohydrates are your body's main source of energy. When you ingest carbohydrates your pancreas releases a hormone called insulin. Insulin is very important because:
1) It grabs the carbohydrates and either stores them in the muscle or stores them as fat.
2) It grabs the amino acids (protein) and shelters them inside the muscle cell for recovery and repair.
Most people that are overweight and are in low fat/high carbohydrate diets got into that condition because they are eating an overabundance of carbohydrates. Too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine. Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates.
Now that we have talked about the importance of having just the right amount of carbohydrates, let's talk about which are the best sources of carbohydrates.
Carbohydrates are divided into complex carbohydrates and simple carbohydrates. The complex carbohydrates give you sustained energy ("timed release") while the simple carbohydrates gives you immediate energy. It is recommended that you eat mainly complex carbohydrates throughout the day except after the workout where your body needs simple carbohydrates in order to replenish its glycogen levels immediately, something that will aid faster recuperation and rebuild of the muscle. Below is a list of good sources of carbohydrates. There are two types :
Complex Carbohydrates :
1) Starchy: Oatmeal (1 cup dry), sweet potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned), peas (2 cups cooked). Each serving approximately equals 40-50 grams of carbohydrates.
2) Fibrous: Broccoli (1/2 cup raw), carrots (1 cup raw), cauliflower (1/2 cup raw), green beans (1/2 cup raw), lettuce (5 cups raw), mushrooms (3/4 cups raw), pepper (1/2 cup raw), spinach (3-1/2 cups raw), zucchini (1 cup raw). Each serving approximately equals 6 grams of carbohydrates.
Simple Carbohydrates :
Apples (1 apple), bananas (1 banana), grapefruit (1 grapefruit), grapes (22 grapes), oranges (1-1/2 orange), pears (1 pear), pineapple (3/4 of a cup).
Each serving approximately equals 20-25 grams of carbohydrates.
Protein
Every tissue in your body is made up from protein (i.e., muscle, hair, skin, and nails). Proteins are the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates timed release, so you get sustained energy throughout the day.
Everybody that is involved in a weight training program should consume between 1 gram of protein to 1.5 grams of protein per pound of lean body mass (meaning that if you are 100 lbs. And have 10% body fat, you should consume at least 90 g of protein since your lean body mass = 90 lbs.). Nobody should consume more than 1.5 grams per pound of lean body mass as this is unnecessary and the extra protein may get turned into fat.
Good examples of protein are eggs (I use Egg Substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz). Each serving size equals approximately 35-40 grams of protein.
Healthy Fats
All the cells in the body have some fat in them. Hormones are manufactured from fats. Also fats lubricate your joints. So if you eliminate the fat from your diet, then your hormonal production will go down and a whole array of chemical reactions will be interrupted. Your body will then start accumulating more body fat than usual so that it has enough fat to keep on functioning. Since testosterone production is halted, so is muscle building. Therefore, in order to have an efficient metabolism we need fat.
There are three types of fats: Saturated, polyunsaturated, and monounsaturated.
1) Saturated Fats: Saturated fats are associated with heart disease and high cholesterol levels. They are found to a large extent in products of animal origin. However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process known as hydrogenation. Hydrogenated vegetable oils are generally found in packaged foods. In addition, cocunut oil, palm oil, and palm kernel oil, which are also frequently used in packaged foods and non-dairy creamers are also highly saturated.
2) Polyunsaturated Fats: Fats that do not have an effect in cholesterol levels. Most of the fats in vegetable oils, such as corn, cottonseed, safflower, soybean, and sunflower oil are polyunsaturated.
3) Monounsaturated Fats: Fats that have a positive effect on the good cholesterol levels. These fats are usually high on the essential fatty acids and may have antioxidant properties. Sources of these fats are Fish Oils, Virgin Olive Oil, Canola Oil, and Flaxseed Oil. We like to refer to these type of fats as good fats.
Twenty percent of your calories should come from good fats. Any less than 20% and your hormonal production goes down. Any more than 20% and you start accumulating plenty of fat. The way that I get my fats is by taking 1 teaspoon of Flaxseed Oil three times a day (I put them in my protein shakes).
Good sources of fat are canola oil (1 tablespoon), natural peanut butter (2 tablespoons), olive oil (1 tablespoon), flaxseed oil (1 tablespoon), and fish oils (1 tablespoon). Each serving size contains approximately 14 grams of fat.
Water
Water is by far the most abundant substance in our body. Without water, an organism would not survive very long. Most people that come to me for advice on how to get in shape, almost always underestimate the value of water. Water is good for the following reasons :
1) Over 65% of your body is composed of water (most of the muscle cell is water).
2) Water cleanses your body from toxins and pollutants that would get you sick.
3) Water is needed for all of the complex chemical reactions that your body needs to perform on a daily basis. Processes such as energy production, muscle building, and fat burning require water. A lack of water would interrupt all of these processes.
4) Water helps lubricate the joints.
5) When the outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be.
6) Water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away.
7) Cold water increases your metabolism.
In order to know how much water your body needs a day, just multiply your lean body weight by .66. This would indicate how many ounces of water you need in a day.
Taken from : Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer.
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