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!