Home » Ground Rule #3: Consume Enough Protein

Ground Rule #3: Consume Enough Protein

[hidepost=1] Lean Protein Eating lean protein probably doesn’t need much explanation, but here we go. Protein is a classic muscle building nutrient that just never goes out of style and needs to be the concrete foundation that you’re going to build your new masterpiece on. In the past, protein has gotten a bad rap because it was often associated with meats heavy in bad fats. But lean protein is absolutely essential if you want to burn fat or build muscle, and there are plenty of great lean protein choices that will give you the protein you need without adding to any tire around the waist. Here are a few of my favorite sources of lean proteins: Eat Eggs You’ve probably heard mixed reviews on eggs and whether or not you should eat them. This is what I call the triple threat. Eggs are packed full of protein, B12 (necessary for fat breakdown) and vitamin A. Now this is fat burning fuel all the way. The protein found in eggs is some of the highest quality muscle building fat frying protein around. Some people are worried about the cholesterol so they will eat just the egg whites. There is plenty of research though to support eating 1-2 eggs a day with the yokes still in play. In fact, some studies say that eggs are excellent diet food, and this isn’t just from some questionable blog, but studies from sites like WebMD! In fact, one study showed that eggs satisfied obese patients more than bagels or other food with similar amount of calories. And a Harvard study surprised everyone when it revealed that nurses (who were followed around for 8-14 years) who ate one egg almost every day actually had the same cholesterol levels as nurses who only ate one a week! So there is basically no difference, as long as you don’t go overboard. What more do you want? I hope this convinced you that eggs are a great addition to the 3X diet! Consume Whey Protein Whey Protein is another type of animal protein that is going to assist you in getting you to your goals. Whey protein is a key ingredient in many weight loss and meal replacement products, and for good reason. Studies have found that individuals who combine diets with leucine rich protein foods, like whey protein, and exercise have more lean muscle tissue and they lose more body fat. Some of that info bears repeating… Whey protein is considered to be THE most effective protein in building and fueling muscle growth, and you can easily obtain it. Remember how I want you to eat 5-6 small meals a day? Well a whey protein shake is a fantastic way to really rev up the metabolism during one of those meals and filling you up without putting on a lot of calories. In my opinion, whey protein is definitely a winner, and should be part of any body sculpting program whether it’s losing weight, building muscle, or both. Sources of Lean Protein: Fowl Turkey Chicken Beef (lean, not regular) Ground beef (can be bought extra lean) Lean Steak (meat from the hind quarters has the lowest fat percentage and highest protein) Bison meat (served at more and more restaurants every day – maybe the best red meat you can eat health wise, and the taste is great, too) Flank Steak Roast Beef Tender loin Fish Tuna Tilapia Salmon Grouper Cod Swordfish Mahi-Mahi Halibut Shellfish (avoid the butter that restaurants love to douse them in): Shrimp Crab Lobster [/hidepost]