Protein

Simply put, protein is the set of building blocks for your body. Protein does contain energy (4 calories per gram), but it isn't efficiently used by your body. Think of it as a 'last resort' energy source.

When you eat protein, be it from an egg, beans, meat, or bugs (not recommended) your body breaks it down into amino acids. There are 22 amino acids, 9 of which are essential. The essential amino acids can be used by the body to build the 'non-essential' ones if they happen to be in short supply. All essential amino acids must be obtained from the food you eat.

Good Sources of Protein

The best sources for protein are going to be either the leanest, or the fatty ones with the minimal saturated (bad) fat. Remember, some fats are actually good for you and you want to eat them. Here's a list of good protein sources:

• Chicken or Turkey (breast meat, no skin. Okay, you can have some skin occasionally)
• Fish of any kind, but it's best to stay with the non-predatory fish which can be high in the poisonous metal mercury.
• Egg whites
• Skim milk (Never fear, your taste buds will adapt. I promise. Just slowly cut back from whole to 2% to 1% then to skim)
• Beans of any kind. Beano can help you eat more by aiding digestion. To get all 9 essential amino acids eat beans (and other legumes like seeds) with grains.
• Lean red meats, but limit them to one serving per week. Too much red meat can increase your risk of colon cancer.
• Nuts. Like fish, these have beneficial fats too.

How much Protein you need

Elite athletes and bodybuilders need more than the rest of us. For the average Joe or Sally, here's what the standards say:

So for a 150 pound person this is in the neighborhood of 60-70 grams of protein a day.

A simple approach to getting enough protein (one that doesn't require too much math) is to eat a small portion of food that is high in protein at each meal. (Remember, you should be eating 5-6 smaller meals per day) What's a portion, you ask? Think of a portion as something about the size of a deck of cards.

Too Much Protein

Be wary of getting too much protein, especially if you're following one of the fad diets that restrict carbohydrates (Like the Atkins diet). Too much protein can be hard on your kidneys and won't necessarily help you build muscle any faster.