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furlAs you all know from this blog, I emphasize protein consumption in order to gain and maintain lean muscle. For men, it is generally around 1 to 1.5 grams per pound of bodyweight and for women around .75 grams per pound of bodyweight. I found a really informative chart online that I posted in the Q & A section of the blog. It would definitely be a great idea to print it out and keep it on your fridge, so you have some idea as to the protein amounts of certain foods. Here it is:
Plant-Based Sources |
|
Tempeh (4 oz.) | 17-21 |
Tofu, firm (½ cup) | 10 |
Soymilk, plain (8 oz.) | 10 |
Soybeans, black, cooked (½ cup) | 14 |
Soybeans, green, cooked (½ cup) | 11 |
Peanut butter, chunky (2 TBSP) | 8 |
Kidney beans, cooked (½ cup) | 8 |
Black beans, cooked (½ cup) | 8 |
Chick-peas, cooked (½ cup) | 8 |
Hummus (¼ cup) | 5 |
Refried beans, cooked (½ cup) | 8 |
Pinto beans, cooked (½ cup) | 7 |
Lima beans, cooked (½ cup) | 5 |
Peanuts (½ cup) | 19 |
Almonds (½ cup) | 15 |
Pine Nuts (½ cup) | 15 |
Cashews (½ cup) | 10 |
Sunflower Seeds (½ cup) | 13 |
Walnuts (½ cup) | 10 |
Flax Seeds, ground (2 TBSP) | 4 |
Wheat Germ (2 TBSP) | 4 |
Whole Wheat bread (1 oz. Slice) | 3 |
Oatmeal, instant, cooked (1 cup) | 6 |
Broccoli (1 cup) | 5 |
Corn (1 cup) | 5 |
Rice, white (1 cup) | 2.5 |
Rice, brown (1 cup) | 4.5 |
Pasta, cooked (1 cup) | 6.5 |
Animal-Based Sources | Protein Content (g) |
Chicken, boneless, cooked (3 oz.) | 27 |
Turkey, roasted (3 oz.) | 25 |
Ground Turkey, cooked (3 oz.) | 23 |
Roast Beef, lean, cooked (3 oz.) | 24 |
Ground Beef, lean, cooked (3 oz.) | 24 |
Beef Sirloin, cooked (3 oz.) | 24 |
Pork, roast, trimmed (3 oz.) | 25 |
Ham, cooked (3 oz.) | 21 |
Tuna, canned in water (3 oz.) | 23 |
Tuna, fresh, cooked (3 oz.) | 26 |
Yogurt, low-fat, plain (8 oz.) | 12 |
Frozen Yogurt (½ cup) | 2.5 |
Milk (8 oz.) | 8 |
Cheese (1 oz.) | 7 |
Cream Cheese (2 TBSP) | 4 |
Egg (1 medium) | 6 |
Egg White (1) | 3.5 |
Egg Substitute (¼ cup) | 6 |
Cottage Cheese ( ½ cup) | 14 |
Cod, cooked (3 oz.) | 20 |
Salmon (3 oz.) | 22 |
Shrimp, boiled (3 oz.) | 21 |
Lobster, baked or broiled (3 oz.) | 17 |
Ice Milk, soft-serve (1 cup) | 10 |
12/19/2007
Retasha: I love this picture it shows every thing very nice. so thats what it took to get muscles like that.Add a Comment
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