Lean Mean Protein

Your body is a lean mean fighting machine!

Your body is composed of both a fat mass and a fat-free mass consisting of: muscle, bone, water, and tissues. Too high a body fat percentage obviously has serious complications including: obesity, heart disease, diabetes, stroke etc. However, what people tend to forget and/or ignore is that % body fat is important and necessary for proper temperature regulation and adequate storage of nutrients as well and therefore too low a percentage of body fat has adverse health effects as well. The bottom line is there is a fine balance of fat to fat free mass and it is crucial for your health and well-being!

Studies have shown that men composed anywhere from 6-24% body fat were healthy, and females ranged from ~ 9-31% body fat were healthy.

Females generally have more adipose tissue than males and require a higher % of body fat simply for reproduction purposes. Women have a very unique ability and capacity to nurture another human life inside of them and it is up to us to keep our bodies healthy and strong in order to be able to do so.

Now that I have mentioned % body fat, let's talk about lean (fat free mass). Lean muscle mass helps burn fat especially in the form of energy. Therefore protein helps burn off fat!

As a runner and avid gym-goer, I love de-stressing myself via a long run, hitting the gym, or simply by doing ab crunches or even lunges. I cannot stress the importance of incorporating protein (specifically lean protein) to build and repair lean tissues and muscle that are broken down EVERY time that you exercise! Protein is the major fuel and power-house for your muscles, keeping them, happier, healthier, and STRONG!

• Protein recommendations for endurance and strength-trained athletes range from 1.2 to 1.7 g/kg (0.5 to 0.8 g/lb) body weight per day.

~So if you, like myself, are physically active, make sure to eat your lean protein-trust me, your body will thank you later :)

I recommend eating the following lean sources of protein:

• grilled chicken breasts (my favorite)
  
• turkey breast
• tuna fish
• salmon, fresh tuna, ahi ( i only wish i liked seafood specifically for the omega 3's but that's another topic in itself!)
• low fat cottage cheese
• reduced sugar/lowfat/nonfat yogurt
  
• egg whites (a daily staple in my diet)
• skim milk not only for strong muscles but also for strong bones and teeth
• 90% lean ground turkey/beef (try to limit red meat consumption however to 3 times/week)
• beans
• cheese
  
• peanut butter (in moderation of course)

How do you get your lean protein?!

Have a great week guys!
~Kristin~