After recently comparing my calves to those of a long-lost relative of Olive Oyl, I feel like I must bring up another member of that cartoon family. You know, Popeye the Sailor Man, the one who ate spinach and suddenly acquired superhero powers.
While it may have done a service by encouraging kids to eat their vegetables, spinach alone couldn't have made Popeye's disproportionate arm muscles so big. Spinach is a source of protein, but it's an incomplete source. It lacks all of the nine essential amino acids that a complete source of protein has.
Of course, Popeye is only a cartoon, but I mention all of this to lead to my other point... protein intake. A piece of meat (preferably chicken or fish) goes well with those vegetables.
For my vegetarian friends, I've read mixed opinions on whether tofu is a complete protein. Lentils mixed with brown rice are a complete protein. Soy is also complete protein, but I've also heard other negative things about soy. I won't go into it all of it here, but you can always message me for a further dialogue on this.
I've heard different things, and while trying to get bigger, I went with one suggestion that I try to match protein grams to pounds of my body weight per day. That would put me at about 170 grams of protein per day, which I probably get close to reaching some days. I have oatmeal every morning with berries a scoop of peanut butter, I drink the egg whites and then the MusclePharm Combat powder with milk afterward, another small bowl of oatmeal during the day with a scoop of protein powder later in the afternoon, raw almonds, greek yogurt, vegetables, I eat a ton of chicken (recently a little sirloin steak here and there on weekends), other small meals and things throughout the day, etc.
BUT -- a couple of weeks ago, a trainer friend (who also has a master's degree in kinesiology, so I listen to everything she tells me) made another suggestion. She says to avoid potentially hurting my kidneys, I modify the current protein intake and instead base it on another formula. This one makes more sense:
First, you convert your weight in pounds to kilograms. I'll use my own as an example. At last check, I was 168.7 pounds, but I'll round up:
169 (lbs) / 2.2 = 76.8 kilograms
You then multiply your weight in kilograms total by 1.5
76.8 x 1.5 = 115.2
So, based on this formula, in order to gain mass, I need to eat about 115 grams of protein per day. I have a feeling I'm still jumping ahead of this number. It is tough to measure grams throughout the day, but I usually try to keep a rough estimate running in my head.
Anyway, this is what I'm trying now.
I'm always open to suggestions for myself -- or hearing about what you're doing. Please let me know!
No comments:
Post a Comment