Protein

"Protein Foods for Weight Loss and Muscle Building - Topeka Diet and Exercise | Examiner.com." Detroit News, Detroit Information, Detroit Events - Examiner.com | Examiner.com. Web. 07 Dec. 2010. <http://www.examiner.com/diet-and-exercise-in-topeka/protein-foods-for-weight-loss-and-muscle-building>.

          Many athletes believe they that need a high protein diet to fuel their muscles. But most research doesn't support the idea that athletes require massive amounts of protein in their diets. To find how much protein a growing athlete would need, you would multiply your weight by 0.4. 

            These protein needs are easily fulfilled without needing to use protein supplementations if energy intake is adequate to maintain body weight.  You can get good sources of protein from eggs, beef, chicken, turkey, fish, cheese, milk, yogurt, nuts, soy and vegetables such as lentils, baked beans, black beans and kidney beans at each meal. The protein in these foods act as a base for carbohydrate energy so that meals will sustain you longer. Also, eating protein at each meal will help stabilize blood sugars and improve satisfaction. 

            Research shows that you don’t need excessive amounts of protein but an adequate amount to build and repair muscle tissue, produce hormones, boost your immune system and replace red blood cells.  Researchers have also found that high protein/high fat diets can hurt the athlete’s performance.