Healthy Eating - Protein Guide

If you're an active male, you should be including a source of protein in each meal.

Guide To Protein Selection Healthy Eating

Trying to reach your daily protein needs but not really sure where to start? We'll help you make the best protein choices to reach your fitness goals.

Did you know that in addition to exercising regularly and taking Hydroxycut^®, eating enough protein is a critical part of your weight-loss plan? Without significant amounts of protein in your diet, your muscles cannot build, repair or grow at the rate you need to reach your goals. Consuming enough protein in your diet can make the difference between meeting your goals and spending hours in the gym with little or nothing to show for your efforts.

What Is Protein?

Protein is one of the most abundant substances in the body. It is made up of smaller units called amino acids, which are referred to as the building blocks of protein. There are two different types of amino acids: essential and nonessential.

Nonessential amino acids: Your body can produce these on its own.

Essential amino acids: There are eight essential amino acids that your body doesn't produce on its own. These amino acids need to be supplied through food.

Protein is classified as either complete or incomplete.

Complete Protein Sources: These foods contain a balanced combination of all essential and nonessential amino acids. Meat, poultry, fish, and eggs are generally considered complete sources of protein.

Incomplete Protein Sources: These are sources of protein that are missing one or more essential amino acids. Incomplete protein sources include legumes, vegetables, nuts, and seeds. By combining different incomplete sources with essential complete sources, you can obtain all of your amino acids.

How Much Protein Do I Need? If you're an active individual, it's generally recommended that you consume one gram of protein per pound of bodyweight. For example, if you're a 180-pound male, you should be consuming about 180 grams of protein. Use our protein calculator to determine your individual
protein requirements.

Ideal Protein Options

Food Choice	Benefits	BV*	Tips
Chicken	Contains 7 grams of protein per ounce Low in fat	79	With so many recipes for chicken available, it's easy to make this low-fat, high-protein option taste great Season with spices, salsa, or mustard
Fish	Extremely low in fat Great source of high-quality protein	83	With a variety of tasty options fish is a great protein choice Try to choose leaner varieties such as cod, tilapia, and halibut
Beef	Supplies 7 grams of protein per ounce High amounts of iron, zinc, and vitamin B₁₂, which is important to support your immune system	83	Choose the leanest cuts of meat Be sure to cut off any fatty sections Extra-lean ground beef is easy to use in many quick recipes and a great source of protein
Eggs	Very high biological value Choose eggs that are rich in omega-3 acids, which can benefit your cardiovascular system	88–100	Try to mostly use egg whites or buy cartons of pre-separated egg whites, which are low in fat and cholesterol Egg-white omelets are always a quick and easy high-protein option; just add some of your favorite vegetables and low-fat cheese for an appetizing meal
Dairy (e.g., skim milk, yogurt, low-fat cottage cheese, ricotta cheese)	Provides about 150 milligrams to 350 milligrams of calcium Great source of protein that is 80% casein and 20% whey	80	Try to choose skim or 1% whenever possible

*Biological Value (BV) refers to the protein's ability to be used by the body. It is a percentage of the protein that your body can actually use. Eggs, which usually have a measurement of 100, are used as a reference point. Whey protein generally has a higher BV than that
of eggs.

Benefits of Protein

Prevents muscle breakdown, allowing you to build lean muscle.

Enhances muscle recovery after exercising.

Provides amino acids, which are essential building blocks in the body.

Helps boost your immune system.

Keeps your hair, skin, and nails in optimal condition.

Has fewer calories per gram than fat (4 cal/g vs. 9 cal/g for fat)

Helps you stay full longer.

Protein Type	Description
Whey	High composition of essential amino acids Fast-acting delivery system Important post-workout to maintain muscles
Casein	Slow-acting protein Naturally found in dairy products Releases amino acids over a longer period of time Digested and absorbed slowly Good as an evening protein source to prevent muscle breakdown (catabolism) while you sleep
Soy	Can provide immune-system benefits Contains essential amino acids Can help reduce cholesterol levels Combines with incomplete proteins to improve overall nutritional value Not recommended solely to help build muscle

There you have it - a brief synopsis on protein and your best protein options. To shape a great body, make sure that you are meeting your daily protein requirements, exercising regularly, taking your daily servings of Hydroxycut^®, and getting plenty of rest. In addition to consuming enough protein each day, make sure you are consuming the right amount of protein at the right times. In no time, you'll notice an increase in your strength, and you'll start to look and feel that much better!