Building Muscles with protein

Our bodies need fuel to help us build muscles and lose weight. Protein is the fuel. When we exercise we use the protein and build or sustain muscles! Many of us simply don't get enough protein to fuel our workouts.

Here are some tips for including more protein in your healthy eating choices:

Go lean with protein:

Start with a lean choice:
The leanest beef cuts include round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.

The leanest pork choices include pork loin, tenderloin, center loin, and ham.

Choose extra lean ground beef. The label should say at least “90% lean”. You may be able to find ground beef that is 93% or 95% lean.

Buy skinless chicken parts, or take off the skin before cooking.

Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.

Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon meats with more fat, such as regular bologna or salami.

Choose fish more often for lunch or dinner. Look for fish rich in omega-3 fatty acids, such as fresh-water salmon, trout, and herring. ( Try to avoid farm raised fish - they tend to have more unhealthy chemicals. )
Some ideas are:

* Salmon steak or filet
* Salmon loaf
* Grilled or baked trout

Remember - you need daily protein to fuel muscle growth and development. Try to include some protein in your daily choices and keep building muscles!