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NutritionWeight loss Macronutrition guide: Proteins explained

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Proteins are the building blocks of all kinds of tissue, like muscle tissue. They are necessary in building muscle, without proteins, this would be an impossible mission. It has other functions as well: it ensures that the carbohydrates are “time released”, so you get a constant flow of carbs per day.

Proteins are found mainly in eggs, chicken breasts, tuna, turkey..

If you want to gain muscle, you should eat about 1-1.5 grams of protein per pound (1/2 kg) of lean body mass.

Example: A person with 8% body fat, weighing 150 lbs, should consume: 150*((100-8%)  /100) *1.25 (average of 1 and 1.5) = 172.5 grams of protein per day.


Good examples of protein are eggs (I use Egg Substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz). Each serving size equals approximately 35-40 grams of protein.

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