Dating max muscles
And getting stronger comes with more healthy benefits.The more lean muscle you have, the more calories your body burns. That's why a man who weighs the same as a woman can eat so much more, and will lose weight more easily.This will add 30 grams of high-quality protein and no more than 150 to 200 calories.Here are the numbers for some other great sources of protein:8 ounces milk or yogurt: 8 – 16 grams protein, depending on the type 1/2 cup cooked beans or tofu: 8 grams protein 1 ounce meat/fish/chicken/cheese (the leaner the meat, the more protein and the fewer calories): 7 grams protein 1 large egg: 7 grams protein 1/2 cup cooked or one ounce dry (1 slice bread) grain: 3 grams protein 1/2 cup cooked or one cup raw vegetables: 2 grams protein Timing is everything!Soy products provide great low-calorie options, too, and are high-quality proteins that are lean substitutes for meat.To add some protein to your diet, toss four ounces (120 grams) of lean beef, chicken or seafood or 12 ounces (36 grams) of spiced tofu into your salad.And don't forget to drink water, because you also need to make sure you hydrate yourself properly!My personal regimen includes drinking some skim milk before my workout (all you need is about 1/2 a cup, or about 4 grams of protein) and eating yogurt immediately after my workout or yoga session — in the gym!
Keeping muscle stores high is critical, because when you lose muscle, it decreases your resting metabolic rate, making it harder to maintain a healthy weight or lose body fat.
Studies of 80-year-olds show muscular strength can mean the difference between independence and a nursing home: it improves balance and walking ability, while reducing the risk of falls.
But, for a variety of reasons, it's not easy to build muscle.
" (Life Line Press, 2011) and a frequent national commentator on nutrition topics.
This article is adapted from one that first appeared in the Washington Post.