PROTEIN COMPLETE

Ready to blow the battle horn as the 6 Week Challenge gets ready to begin! Go RED, WHITE and BLUE!  Teams still forming!

While many people may know the "basics" of nutrition, transformation has a few secrets up it's shorts.  Protein, the anvil of all weight loss and muscle gaining regiments.  If you are revving up the program, consider your protein intake.  You want your protein sources to be complete in order to have the essential amino acids your body needs for performance, recovery and stress.  The list of COMPLETE protein sources are:

Chicken
Fish
Turkey Breast
Egg Whites
Lean Red Meat
Non-Fat or Low Fat Dairy

For the Vegetarian combine the following legumes (incomplete protein) with these other incomplete protein sources to make a complete protein:

Combine ONE of the following:
Black Eyes Peas
Chick Peas
Green Peas
Kidney Bean
Lima Bean
White Bean
Lentils
Peanuts

With ONE of the following:
Almonds
Bulger
Couscous
Bread
Rice
Corn
Seseme Seeds
Pasta

Grab a handful of peanuts and almonds, or peanut butter on Soba Noodles for some Thai tasty!

Soy may also be used as a plant protein (recommend 25g or more daily), common sources are:

Miso
Meat Substitutes
Soy Milk
Soy Nuts
Soy Flour
Tempeh
Tofu
Textured Soy Protein

The best time to eat protein is right after a workout and in the evening close to bed, as we lose protein during sleep.  Get 3-4 servings a day several hours apart.