The Protein Conundrum and the Answer

In my last post I talked about my protein intake and how I was lagging behind. I also talked about how hard it is to get the proper amount of protein in order to build and maintain muscle. Almost every body builder I talk to says that it is major work to get enough quality protein. That's why serious body builders eat dozens of egg whites, cans upon cans of tuna and chicken breasts at every turn. If you weigh in at 240, you need a whopping 360+ grams of protein per day. Ten chicken breasts anyone?

I have been trying to drink two protein shakes a day to get the 55 or so grams of protein out of them. Trouble is, they fill me up so much that I lose my appetite. Not good! Part of the reason is that when blended or shaken up, they get nice and creamy with lots of frothy bubbles. That can make you feel very, very full.

I decided to look for an alternative and low and behold, I found it. It is an unflavored protein powder that packs 26 grams of protein per serving. The great part is that you can add it to water, tea, juice, cereal, rice, pancakes, yogurt, you name it. It dissolves nicely and has virtually no flavor. I also don't notice it giving me that "super full" effect.

It only has 110 calories per serving, no fat, no sugars and also has

• 1404 mg of Isoleucine

• 3094 mg of Leucine

• 1430 mg of Valine

• 2.57 g of L-Glutamine

Here is a link to buy it at a great price:

Nature's Best Perfect Isopure, 3 Lbs., Unflavored





Give it a try and let me know what you think!

Got Protein?

I've been working out pretty hard lately, four times a week, each body part getting two workouts. Yet I noticed my muscle growth is stalled. Now, being that I am certified as a Specialist in Sports Nutrition by ISSA, it should have been really obvious what my problem was. I guess I just wasn't thinking, because, DUH, I need to get more protein.

Getting enough protein is one of the biggest stumbling blocks that body builders have. I weigh 117 pounds. To gain muscle, I need 1.5 grams of protein for every pound. That's 175 grams a day. But when I eat normally (five meals plus several snacks, all clean and healthy), I am lucky to get 80 grams.

I have to get back to paying attention to my protein intake and concentrating on high protein foods, as well as supplementing with a protein shake twice a day. The flip side of this equation is that I do not wish to put on any weight, which is inevitable if I add two protein drinks to my diet each day.

That said, I am currently using EAS Whey Protein, which supplies you with 23 grams of protein per shake. I also throw in a scoop of soy protein for another 13 grams. To offset the calories, I use water instead of milk. You may cringe, but it does not taste bad at all. Just be sure to shake or blend really well to aerate and froth the shake up.

Other ways to add to my protein intake will be eating more black beans and lentils (seven to ten grams per cup) and adding a full chicken breast to my lunch salad instead of just half (a chicken breast has about 30 grams).

I'll keep you posted as to my progress once I am getting my 175 grams of protein per day. It won't be easy, but neither is working out this hard!