Fuel Your Body: Get to Know Protein and Its Sources
Most people know that the vast majority of the protein we eat comes from lean (and fatty) meats. They are absolutely the best, and most complete protein sources available…but it leaves you to wonder what the protein in a loaf of bread leaves you with when you’re counting your calories at the end of the day.
Well think of it like this, protein is like a 2-Stroke engine. It runs off gas, it uses oil, but doesn’t have tanks for both - so you mix them. Mix 1/4 bottle of oil and 3/4 tank of gas, viola! Your weed-whacker runs like a champ again — same thing with a meal! You’ll have proteins in every form of food you eat (herbivores [the dinosaurs that ate leaves] had muscle right? They need to get their protein somewhere!) but the trick is to make them effective.
Proteins are complex, otherwise I would get into it more, but it confuses even me. That’s the laymen’s terms, the best way I can think to describe proteins. It gets FAR more advanced, when dealing with BCAA’s and Esterfied proteins … anyone got a nutrient sciences degree around here?
Back to business, you must see it coming…yes! The 5 Best Sources of Protein!
5) Non-Lean Foods! This is breads, fruits, veggies, beans, muffins - anything that’s not meat and protein. Not complete sources of protein, and not the best for you (compared to the next 4), but are needed in any and every diet since - well, vitamins, carbs, and fill-me-up food fits into this category!
4) Supplements. I’m sure there’s a pound of whey somewhere in most of our gym bags…but what’s better than that even? Well, whey is broken down into a few different types dependent upon how it’s made, according to whether it’s cold filtration, isolation, or just a powdered concentrate. Supplements provide a protein your body can readily absorb when it needs it most (mornings, and after a workout). How this plays into my diet is usually a ~25g protein shake first thing in the morning before cardio and depending on your size and intensity of workout, between 30 and 60 grams post-workout.
3) Got Milk? No, Casein! A great source for protein, as Brett Favre and dozens of others have told you over the years, is milk. I’ve recommended it to kids as long as I’ve been in the gym. “I’m a skinny guy, and can’t put on weight … any supplements you recommend?” Well, yes…a good fork and a big appetite! Eat up, drink up! Milk is filled with vitamins, and loaded with protein. It’s especially great before bedtime, since casein is the slowest protein to break down and will last throughout the night. (That does NOT give you a reason to eat a bowl of ice cream!) Milk is also a great way to mix protein or weight-gainer shakes: more protein, vitamins, and a great tasting shake!
2) Huevos (Eggs). Ever wonder why Rocky downed them in a cup during his training? They might make the gas you pass smell like sulfur, but it’s a great source of protein and a great way to start the day. I usually buy egg beaters, pure egg whites, since the yolk is extra-high in fat and cost-wise…it’s about the same after separating a dozen eggs for breakfast one day. Dozen eggs, 6 pieces of toast, fruit, glass of milk, real PB on said toast… nothing better!
1) Lean meats! Argh, Argh, Argh. Remember Tim Taylor of Home Improvement? Guys, this is where it’s at! If you want protein, you gotta eat! We’re omnivores (the dinosaurs that eat everything), we can handle it! Beef, chicken, fish, octopus, whatever! If it lived and had blood, it’s a good source of protein. Now, as sadistic as that sounds - it’s true. But, not just anything cuts it.
Focus specifically on the leanest cuts you can; eye of the round, top round steak, top round roast, sirloin steak, top loin steak, tenderloin steak and check arm pot roast. These will be the highest amount of protein per ounce, with lowest amount of fat. Flank, is what I usually buy… since it’s cheap, and great with A1!
WRITER'S BIOGRAPHY
FatManUnleashed
My name is Israel Lagares, I used to be the kind of guy that was always in shape: a gym rat. Over the last few years I fell off tremendously and decided to blog about my health and weight loss for support. Thus, FatManUnleashed.com began. I then founded the health-focused social media community, HealthRanker.com.
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Comments
Eric says on August 19th, 2008 at 10:51 am
Please review the link regarding facts about protein and calcium. This article actually has research behind it. Remeber, cow’s milk sole purpose is to make a baby cow pack on several hundred pounds in a very short amount of time.
https://www.msu.edu/~corcora5/food/vegan/calcium+protein.html
Another Eric says on August 19th, 2008 at 12:31 pm
How did this article slip by? It is really low quality, both in style and content. Someone who doesn’t understand protein (it confuses him?) giving advice on the best sources of it? And looking at his blog (assuming it’s the same FatManUnleashed.com person), he also believes in toxin cleansing? Wow, some great scientific health information here. I would highly recommend deleting this post and doing a bit more screen your contributors.
Herbivore says on August 19th, 2008 at 12:36 pm
Cow’s milk is for baby cows, and red meat is for carnivores with appropriately short digestive tracts.
It’s 2008, not 1950. We’ve learned a bit about nutrition since then. Here’s a hint: Look into current medical research on nutrition and longevity. Start with The China Study.
I can’t believe I’m reading this outdated, amateur nutrition crap on Lifehack. :(
Justin says on August 19th, 2008 at 4:15 pm
One more irresponsible article like this and Lifehack is being removed from my reader. Seriously.
FatManUnleashed says on August 19th, 2008 at 6:29 pm
Thanks Eric, I will definitely read that.
Ness says on August 19th, 2008 at 9:00 pm
Hi, this is an interesting article, especially with the comments above. However, I just can’t support anyone buying those seperated egg whites from the supermarket. You should be aware that these are made with eggs from battery hens, and buying these products supports cruelty to these animals. Surely it’s worth a little extra cost and time to buy barn or even free range eggs?
Imp says on August 19th, 2008 at 9:08 pm
Well. I liked lifehack veeeery much ’til I read this ridiculous article.
Vanessa says on August 19th, 2008 at 9:30 pm
…or no eggs at all? veganism is the way to go, and it isn’t difficult.
my immediate reaction to this article was the same as Justin’s- i might just have to delete SL from my reader. endorsement of animal exploitation? no thanks.
Jamie Nischan says on August 20th, 2008 at 7:17 pm
A couple things to note.
The article eric 1 referenced was written by a known vegatarian whom is also ascociated with PETA. You might want to take that information with a grain of salt. (agenda?)
Some of the research sited in the article “disproving” the need for animal proteins and calcium was done on sedentary individuals.
The addition of exercise would have changed these findings.
As far as meat being associated with disease; that is a myth being dispelled more and more as new research surfaces. The positive correletion in disease to consumption is more related to high fructose corn syrup and trans fats.
I have nothing against vegatarians. I do however have something against people trying to pressure their beliefs on others.
Gujo says on August 21st, 2008 at 2:46 pm
Too bad this article wasn’t preceded by the least bit of real research. One element which was unfairly omitted is Spirulina, a microalgae which is becoming a popular supplement (and one day -cross your fingers- a proper food component). It contains extremely high proportions of easily digestible protein. With proportions of over 60 percent, you have 3 to 4 times more raw protein than in red meat, and way better assimilated by the body. In fact, the only product which beats Spirulina gram-per-gram is dried egg white, but without the dozens of other properties of Spirulina (aminoacids, vitamins, etc).
Shahar says on August 21st, 2008 at 5:06 pm
This is the worst piece I’ve read in LH. Ever.
Fruits, veggies, beans #5 on the list?! After meat and supplements?
Jamie, everybody has an agenda. I am also vegan, and truthfully, I am not sure how you can not become [at least] vegetarian if you do just a little bit of research into this.
I just don’t buy the whole “eat animals” business - it is indeed sadistic, and no, it is not true that it is healthy. Not for you and not for our planet.
But if you insist, go eat your own dog. What’s the difference between that and someone else’s cow or chicken? “If it lived and had blood, it’s a good source of protein.” How ridiculous!
Eric says on August 21st, 2008 at 8:03 pm
@Jamie - Thanks for pointing out the PETA affiliation, I honestly was unaware of that.
@Ness - Free range chicken are the same as battery caged only there is a door in the main area “…to provide access to the outdoors.” You don’t actually ever have to open the door.
Jamie Nischan says on August 22nd, 2008 at 9:38 pm
@Shahar I have done a “little bit” of research into this. Pubmed, Scirus and thumbing through journals of AJCN. I’m sorry but I just haven’t found the solid evidence that you claim is out there. I may be wrong, but I reeeaaallly dont think I am.
You see, studies are funny. You can find two studies that prove two polar opposite things. Which means you can not just look at one study and come to a conclusion. You have to look at the overall picture and see where the correlation lies.
Studies aside, do you really think you’d be here right now if your ancient ancestors felt the same way?
brittanyy says on September 2nd, 2008 at 5:13 pm
why are you so fat ?
Jack says on November 9th, 2008 at 3:37 am
haha - this dude got fully ripped on in the comments! I had a good chuckle from that.
Rod says on December 29th, 2008 at 10:06 am
The plant that contains the most protein per calorie is: Spinach.