Protein- Part 2:
Keeping and building muscle is a goal for many who are active fitness enthusiasts. It also seems to be imperative for muscle growth that the protein be high in the amino acid Leucine. Douglas Paddon-Jones of the University of Texas Medical Branch explains that “the rapid change in the concentrations of the amino acids in the blood after a meal serves as a signal to turn on the metabolic pathways that lead to the synthesis of new protein.”
It is imperative to find a quality source of protein that fits into your caloric budget.
For a 4 oz. cooked portion…
Chicken- 170 calories, 35g protein
Pork- 270 calories, 30g protein
Beef- 330 calories, 30g protein
Fish/Shellfish- 130 calories, 26g protein
Canned Tuna, drained- 60 calories, 14g protein
Monday 04/04/11 - Workout Diary:
P90X- back/biceps/chest- 60 minutes
pilaties reformer class- 55 minutes
Monday 04/04/11- Food Diary:
Breakfast-
organic steel cut oatmeal (150 cal)
1 large banana, 1/4 cup blackberries (130 cal)
A.M. Snack-
protein shake with 1/2 cup pasturized egg whites (190 cal)
Lunch-
salad - 5 oz orange Roughy , 1 1/2 cup spinach, 1/2 cup steamed broccoli/cauliflower,1 tbls edamame, 1 tbls sunflower seed, 4 cherry tomato (205 cal)
P.M. Snack
wild rice salad (homemade)*( 240 cal)
Dinner-
6 oz pork chops with spicy peach salsa ( 300 cal)
1 cup cooked wild rice ( 140 cal)
cucumber/tomato salad ( 27 cal)
Dessert-
1 cup 0% Greek yogurt, 1/4 cup Kashi Go Lean cereal (160 cal)
TOTAL CALORIES- 1543
* 1/2 cup wild rice, 1/8 cup red and yellow sweet pepper (each), 1 tbls rosemary flavored olive oil, 1 tsp aged balsamic vinegar, 1 tsp craisons
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