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Anonymous
Often the timing and quality of protein is just as important as the quantity. If you eat something every two hours your digestive system will constantly be working, but if you only eat three big meals, you will have a spike in activity and then subside into a fast mode. You may notice you get drowsy after a big meal (say 3pm, after lunch?).
A good rule of thumb for new weight lifters is to eat 0.1% of your body weight in protein. So if you weigh 75 Kg, aim to eat at least 75 grams of protein. Typical numbers are 2 eggs - 13g, red meat 20g/100g, milk 8g/cup, yoghut 10g/tub, nuts 20g/100g, seeds 25-30g/100g, fish 20-30g. Other foods can be fortified such as soy and linseed bread 10g/2 slices, high protein grains and certain cheeses have more than others. Pizza can be 12-20g/100 but it has alot of salt. Heat can 'denature' or destroy protein, so don't overcook. If you have ever seen the movie Rocky, or some parody, that is the reason raws eggs are often eaten.
Consider altering your diet in small ways to maximize protein intake by changing what you already have, then you are more likely to stick to it. If you need something during part of the day where you don't each much protein, try a whey protein shake (expensive and not good if you are lactose intolerant), or for low cost have two raw eggs in a smoothie with some favourite fruits. Multigrain bread instead of white. Snack on mixed seeds, nuts and dried fruit. Have some yoghurt after a weights session with a banana. Eat a 3-egg omelette for dinner with fresh salad. Unfortunately, there is no easy fix of just more more more.
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