Protein is an essential nutrient that your body requires to maintain itself. Protein can be found in many forms and in a variety of foods. Protein is most popular, however, in the form of powder supplements and certain kinds of animal meat. Designing a diet that is high in all these types of protein can be challenging but rewarding. Knowing which proteins and meats to choose, and why, is essential to the success of this diet.
Daily Recommendations
The United States Department of Agriculture sets a daily recommendation of protein and calories for every person. For example, an 18-year-old female living a sedentary lifestyle needs 0.4 g of protein per pound of body weight and 1,800 calories to maintain a healthy level of energy. In comparison, a 21-year-old male who lifts weights daily needs 0.8 g of protein per pound of body weight and upwards of 3,200 calories, nearly double that of the female. Before designing a diet plan, know your body's specific recommendations and consult with your doctor to make sure your plan is right for you.
Whey Protein
Whey protein is the most popular form of protein supplement powder on the market. Whey is a derivative of milk, containing just 120 calories per serving and 24 g of protein. Whey digests quickly, often in less than an hour, making it a prime protein supplement to eat several times daily. Whey protein powder can very easily be mixed into any liquid to make a healthy protein shake.
Casein Protein
Casein protein is also a derivative of milk, however, it works much differently than whey. Casein digests over a period of seven hours and is most efficient if eaten only once per day. Casein contains 150 calories per serving and 16 g of protein. Immediately after being eaten, casein forms a gel-like substance in the gut and begins releasing a steady stream of muscle-building amino acids into the bloodstream while being digested. Casein powder is also very easily mixed with any form of liquid to make a healthy, one-a-day protein shake.
Beef
Many forms of beef are available, from steak, to ground beef to hot links. Grain-fed beef is the primary form of beef found in the grocery section, however, it's grass-fed beef that holds the most nutritional value. One pound of grain-fed beef contains over 1,150 calories, 91 g of fat, 35 g of saturated fat and 78 g of protein. Meanwhile, one pound of grass-fed beef contains just 864 calories, 64 g of fat, 16 g of saturated fat and 80 g of protein.
Poultry and Fish
Turkey breast is very low in calories and equally low in fat. One pound of turkey breast contains just 586 calories, only 5 g of fat and a whopping 133 g of protein. To avoid salmonella poisoning, the USDA recommends cooking turkey until its internal temperature reaches 165 degrees Fahrenheit. A pound of salmon contains just 560 calories, 20 g of fat and 92 g of protein. The American Heart Association recommends eating at least two 3.5-oz servings of fatty fish per week.
Timing
A French study, led by Martial Dangin of the Laboratory of Human Nutrition, Clermont-Ferrand, France, and published in 2001 in the "The American Journal of Physiology," found that a steady intake of protein was most effective in the building of lean muscle mass. Thus, to keep your body chugging along at its most efficient protein-processing rate, space your meals evenly and avoid extended periods of time without meals. If you have to go five to six hours without eating, pack a high-protein meal to keep your energy level from dropping.
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