This Week's Fitness Article: "All About Protein."
Many of us are aware of the benefits of protein - it's ability to slow release of blood sugar,
enhance muscular recovery, assist with weight loss, and perhaps most importantly, make our
meals more interesting and tasty! Here are several recommendations for your protein intake.
These recommendations are taken straight from a nutrition lecture that I give to many of my
online clients enrolled in nutritional plans with Pacific Elite Fitness.
1. Ensure that protein sources are lean:
Skim milk, soy milk
Plain, fat free yogurt, cottage cheese
White meat tuna in water
White meat skinless poultry
95% lean ground beef/turkey
trimmed beef, pork tenderloin
beans, peas, lentils
• Second Choice
low-fat cheese, yogurt
dark meat tuna in water
dark meat skinless poultry
85% lean ground beef/turkey
trimmed pork chops/lamb
• High Fat
Ice cream/frozen custard
75% lean ground beef
fried chicken, fish, seafood
bacon, sausage, bologna
hotdogs, pepperoni, salami
beef or pork ribs
burgers w/ cheese
2. Ensure adequate protein. Look at grams of protein per serving on all packaged food.
Recommendations for regular activity: 0.5-0.7 grams per pound. Recommendations for athletes,
weightlifters and very active individuals: 0.7-0.9 grams per pound.
3. Go organic on eggs, and limit consumption to no more than 4 eggs a week (females) or 7
eggs a week (males). Modern western diet tends to load our bodies very high with omega 6 fatty
acids from vegetable oils, while providing only very low intakes of omega 3 fatty acids. Organic
eggs have a much better ratio of omega 3 fatty acids to omega 6 fatty acids, helping bring you
back into equilibrium for proper formation of hormones and cell membranes. Do not overcook
eggs, as this can degrade the fragile proteins. And cholesterol? Consume eggs in moderation,