Lean Protein To Make You Lean
by on Mar.20, 2011, under Uncategorized
You should have a diet that is rich in protein if your goal is to achieve a lean body with the lowest healthy percentage of body fat. To be used by the body as building blocks for muscle repair and muscle building, you need protein. Our bodies can efficiently burn fat with a vigorous metabolism only with adequate muscles. In order to take full advantage of the benefits of protein in your diet, you should learn as much as you can about it. Make yourself knowledgeable about complete protein, lean protein and plant protein.
Complete protein is also called whole protein. The proper amounts and proportions of the nine essential amino acids needed by the body for its biological functions, especially for muscle repair and muscle building, are contained in complete proteins. Tryptophan, threonine, isoleucine, leucine, lysine, methionine+cystine, phelylalanine+tyrosine, valine and histidine make up those nine amino acids. Complete proteins can often be found in protein food that come from animals, such as meats, fish, poultry, cheese, eggs, yogurt, and milk. Some of them are not lean proteins, though. They may also contain saturated fats. Make sure you know how to identify the lean complete proteins.
The protein food should only have one to three grams of fat and 50 to 55 calories per ounce to be called lean protein. Very lean protein contains zero to one gram of fat and 30 to 35 calories per ounce. A very good source of lean protein is fish. There is the added benefit of containing Omega-3 fatty acids considered as healthy fat in coldwater fish like tuna and salmon. For chicken and turkey to be considered lean protein, remove the skin. Avoid cuts with fat marbling and remove all visible fat when choosing beef. By using less yolk you can bring down fat and cholesterol levels in eggs. Choose the low fat variants of dairy products. Lean proteins should, of course, be cooked without added fat by roasting, grilling or baking.
The leanest protein is probably plant protein but it is incomplete protein. By combining certain plant proteins you can still have a complete protein meal. You have to pair lentils and beans such as kidney beans, black beans, chickpeas, soy nuts and other legumes with whole grains like brown rice, barley, cracked wheat, quinoa and millet. Vegetarians can, therefore, also create good food combinations that have adequate lean and complete protein content.
Make sure your diet has enough amounts of the highest quality of protein to be able to support your fitness goals. This means aiming for lean complete proteins. You should not, however, neglect complex carbohydrates with high fiber content as well as healthy fats in your diet. You can actually factor these in with plant proteins as well as coldwater fish.
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