The US RDA for protein is 1 gram per kilogram of body weight. Protein researchers investigating requirements of gym trained athletes have found that this requirement is grossly inadequate to meet their needs. Scientists have calculated that athletes in vigorous gym training need approximately 3 grams of protein per kilogram of body weight.
If you calculated your current protein to be too low then you will need to boost it up. This may be accomplished by substituting more protein dense foods into your diet. Unfortunately, most foods rich in protein are also rich in fats. This is especially true of red meats. Listed below are a sampling of excellent high protein, low fat foods:
- Beans, especially Lima and Soy
- Egg Whites
- Bruseel Sprouts
Depending on your particular circumstance you may be able to adjust your eating pattern to pick up the extra needed protein. If not then a protein supplement might be considered.
Protein supplements come in various shapes and potencies as well as from a wide variety of sources. Some of the more healthy, powerful, low cost protein supplements are liquid amino acids such as Twin Lab’s Amino Fuel and Optimum Nutrition’s Amino 2222. These liquids are of acceptable quality and generally carry far lower per gram prices than do amino tablets or protein powders.
A second intelligent option is Foresight Bioscience’s Super Mass Gain Gold Weight Gain Powder. This powder is a reasonably costing, completely natural high protein meal that will help in nitrogen retention as well as in boosting protein.