right food

Question
I have been able to reduce abt 3-4 kgs by floor exercisesI am happy abt it,but peoplehave started to say that I am looking lean(esp.my neck) and at times even weak.I too think my frame seems to have reduced and the muscle tone is also a bit low.
I want to increase my protein in take so as to match my exercise regime.Pl.suggest the right food, high protein food.
thanks.

Answer
Hi Aseem

Protein is the basic building material for muscle tissue, and strength trainers need to consume more. Strength trainers also need more protein because activity increases hemoglobin in the blood (which carries oxygen to the muscles), and increases aerobic enzymes.

Protein is obviously important for building muscle. But you don't need several pounds of meat or a dozen raw eggs daily. The basic daily protein requirement for a sedentary person is 0.4 grams per pound of body weight. Endurance athletes need 0.6 to 0.7 grams per pound. That's about 102 grams of protein each day for an active 170-pound man. If you're an weight trainer trying to build muscle mass increase your protein to 0.6 to 0.8 grams per pound.

However, the limiting factor to building muscle appears to calories, not protein. Athletes who wish to increase muscle mass should meet their energy requirements first - through an adequate intake of carbohydrate - then check that they have met their protein needs. Researcher have found that during weight lifting, those who ate enough calories required about 0.6 grams of protein per pound of body weight daily to maintain muscle mass. And if the intensity of the exercise was increased to build muscle, the daily requirement went up to almost 0.7 grams per pound. This equals 102 to 136 grams of protein per day for our 170-pound strength trainer. Remember, you don't need to go overboard on protein. To build one pound of muscle requires an additional 100 grams of protein. Adding 15 grams a day for one week will do it.

Where to Find Protein

Sources
 Protein (grams)

Animal
  
Tuna, 6 oz can  40
Chicken breast, 4 oz  35
Hamburger, 4 oz  30
Cottage cheese, ?cup  15
Yogurt, 8 oz  12
Milk, 8 oz  8
Cheese, cheddar, 1 oz  7
Egg, 1 large  6
Egg white, 1 large  3.5

Plant   
Baked beans, 1 cup  14
Lentil soup, 10.5 oz  11
Tofu, extra firm, 3.5 oz  11
Humus, ?cup  6
Kidney beans, ?cup  6
Peanut butter, 1 Tbsp.  4.5
Baked potato  3
Bread, wheat, one slice  3

Jackie

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