Men's Health Protein & Muscle Guide

If you are what you eat, what does that make a vegan? A string-bean, milquetoast kind of a guy? Of course not—and renowned strength coach Robert dos Remedios, a vegan, is strong evidence to the contrary. Really strong. But most men eat animal products. And we really do become what we eat. Our skin, bones, hair, and nails are composed mostly of protein. Plus, animal products fuel the muscle-growing process called protein synthesis. That’s why Rocky chugged eggs before his a.m. runs. Since those days, nutrition scientists have done plenty of research. This is what they’ve learned. YOU NEED MORE Think big. Most adults would benefit from eating more than the USDA’s recommended daily intake of 56 grams (for men age 19 and older), says Donald Layman, Ph.D., a professor…

THREE WINDOWS TO REFUEL YOUR STORES. RISE AND SHINE, PROTEIN TIME Start your day with protein to ensure that you’re properly fueling all that training. Sports performance nutritionist Krista Austin, who has a doctorate in exercise physiology and sports nutrition and has consulted with the Oregon Project, says that those who front-load their day with more protein set themselves up for a more stable supply of energy, wind up feeling more satiated throughout the rest of the day, and enhance their moods. The goal is to keep pace with your energy demands, never letting your body go into a deficit. SUGGESTIONS: FOUR-EGG OMELET WITH SPINACH AND TOMATO, TWO SOY SAUSAGE LINKS, AND FRUIT = 520 CALORIES, 34 GRAMS PROTEIN PROTEIN PANCAKES (1 SERVING, ADDING 25 GRAMS PROTEIN POWDER TO THE…

1 Digestion Commences Acids and enzymes break down the protein into shorter proteins called peptides. This process can take up to 90 minutes, so you feel full. (Carbs, which are less complex molecules, digest in 30 minutes or so.) 2 Making Building Blocks Enzymes break down the peptides into amino acids. Your body can create 11 kinds, and it relies on your food for nine others. Amino acids hook up to make everything from your muscles to your hormones. 3 Satiety Sets In Amino acids enter your GI tract and stimulate the secretion of satiety hormones. In one study, people who raised their protein intake from 15 to 30 percent of total calories averaged 441 fewer calories a day. 4 Amino Acids Circulate The amino acids also enter your liver,…

After reading chapter 1, you know that protein can help you feel fuller, longer. It also aids muscle recovery, maintenance, and growth. “But just adding more protein to everything isn’t healthy,” says Jamie Baum, Ph.D., an assistant professor of food science and a protein researcher at the University of Arkansas. Here, Baum and another nutrition expert explain the myths many people believe about protein. MYTH #1: MORE PROTEIN = MORE MUSCLE It’s a fact that your body can’t properly repair or generate muscle without the full suite of essential amino acids found in food sources of protein. But just eating protein isn’t enough to build or maintain strength and muscle mass, Baum says. “You need exercise to do that,” she explains. Especially as you age, when muscle loss, or “wasting,”…

The best muscle-building diet includes beef, pork, poultry, and fish, according to a study published in the American Journal of Clinical Nutrition. The reason is simple: Animal protein builds muscle better than soy or vegetable protein does, and buying it satisfies your primal urge to boss around big guys in bloody aprons. So which kinds are best for torching flab and building the muscle you want? Our simple guide lists the benefits of your favorite muscle grub. PORK CHOP Per gram of protein, pork chops contain twice as much selenium—an essential mineral that’s linked to a lower risk of prostate cancer—as chicken. And Purdue researchers found that a 6-ounce serving daily helped people preserve their muscle while losing weight. Turn to page 83 for tips on cooking the best chops.…

There are a ton of great proteins available. Even though only animal sources provide complete protein, you can still get your fill by eating a variety of vegetarian ingredients. On the following pages, you’ll find our list of the world’s best nonmeat sources of protein that provide the important nutrients your body needs to function optimally. Plus, we’ve added fast and easy ways to use each food, so you can fill up with protein all day long. 1 ALMONDS These aren’t the highest source of amino acids—in fact, they’re a bit limited. But their convenience helped them make this list. They’re a perfect snack, portable and not perishable. That means you can forget about them in your desk, gym bag, or locker, and when you find them a month later,…