As a personal trainer, one of the questions that often comes up with clients is "What are some good sources of protein?" Protein bars and shakes are certainly a way to supplement your protein intake, but there are plenty of other sources. I compiled a list of protein sources and their corresponding protein grams and calories. This is certainly not an extensive, all-inclusive list. Since I'm not a vegetarian, the list is decidedly biased towards carnivores. However, I did make an effort to include some vegan sources as well. Please feel free to add on your favorite protein sources in the comments.
With a weight training program you need to increase your overall protein intake to support the repair of your muscle tissue. How much you take in will depend greatly upon your individual goals. The general answer according to the personal training manual put out by the American Council on Exercise is 1.2 to1.8 grams of protein per kilogram of body weight. To determine your body weight in kilograms divide your weight in pounds by 2.2. Then multiply that by 1.2 to 1.8.
The increase in protein should still be part of a well-balanced diet including healthy sources of carbohydrates and fat.
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