1. Muscle Pumping Diet

2. High-protein diet such as Zone, Atkins and Sugar Busters have come and gone for decades, their popularity rising and falling like waves in the ocean

3. Did You Know That…
Protein is one of the nutrients along with carbohydrate, fat, vitamins, minerals and water
Some foods contain much higher amounts of specific nutrients than others and sometimes we refer to certain foods as “protein foods
It is important to realize that all goods contain more than one nutrient and most foods contain substantial amounts of several nutrients

4. Protein is an essential nutrient

5. Why Is Protein So Important?
Protein has a critical physiological function
Protein is primarily used in the body to build, maintain, and repair body tissues
In the event that protein intake is greater than that required by the body for this primary function, excessive protein is converted to energy for immediate use or stored in the body as fat
Protein energy will be used only after other energy sources (carbohydrate and fat) are exhausted or unavailable.

6. Examples Of Protein Content In Some Typical Food
3oz. of chicken contains 20g of protein
3 oz. of ground beef contains 21g of protein
2 oz. of pork chop contains 15g of protein
¾ cup of beans contain 11g of protein
2 tablespoons of peanut butter contain 8g of protein
½ cup of soybeans contain 10g of protein

7. Protein Serving Size 1 ounce of meat = size of a matchbox
3 ounces of meat = size of a deck of cards
1 ounce of cheese = size of 4 dice, 1 slice
2 Tbsp. of nut butter = size of a ping pong ball

8. Fun Facts
The amount of protein needed varies for different age groups, size and growth stage
Even though an adult has achieved maximum growth, protein is required for maintaining body tissues
Physiological states such as injury, surgery, or burns, increase the need for protein to provide repairing materials.

9. Surveys Showed That…
Americans eat almost twice as much protein as their bodies need
an average protein intake of approximately 100 grams per day(about 70% is from animal products)
In less developed countries the protein deficiency disease, Kwashiorkor, is seen in growing children

10. Protein Powder
It has become a popular protein source for people trying to improve athletic performance and build muscle mass
For people with cancer, they can provide necessary protein to be diet and help maintain muscle tissue during treatments

11. Avoid protein powder that contain other ingredients such as creatine, vitamins or minerals
While these may be high in protein, they tend to be low in calories, so adding higher calorie additions can be beneficial

12. ….
Whey protein concentrate is very common and the most affordable form of whey protein. It does contain some lactose
Whey protein isolate is a more concentrated form of whey protein with little to no fat or lactose. It is an acceptable protein source for people on a lactose-restricted diet or with lactose intolerance

13. Hemp Protein is a near-complete plant-based (vegan) protein that offers the inflammation-fighting power of omega-3 essential fatty acids and is high in fibre
Pea Protein Powder is a plant-based protein (vegan) and highly digestible. It has a fluffy texture
Soy protein powder comes in either soy protein isolate or soy protein concentrate. Compared to dairy-based protein powders, soy protein powders do not dissolve as well, may have a beany taste and can cause gas to people sensitive to soy sugars

14. Add More Protein Into Your Diet!
Cheese
Cottage cheese or ricotta cheese
Milk or Soy Milk
Dry milk powder
Yogurt
Eggs
Nuts, seeds, wheat germ and oats
Meat and fish

15. Do Not Take Excessive Protein… It Will Lead You To Certain Health Risks…

16. Some Of The Examples Of Health Risks
Ketosis
Colorectal cancer
Heart Disease
Kidney Disease

17. Types Of Protein
Fat
Red meat
Calcium
Kidney function