Protein Is Essential

Appetizer
Eat MORE protein. Muscle tissue is about 15 to 20 percent protein, so if you're working out and want to maintain all the great muscle you’re building, you need to make sure that you're getting enough protein.

Main Course
The American Dietetic Association recommends 1.6 to 1.7 grams of protein per kilogram of body weight for athletes who regularly do resistance training, so a person weighting about 150 pounds would need to eat 110 grams of protein each day.

Lean sources of protein include:
- grilled skinless chicken
- fish
- beans
- lean cuts of beef—top sirloin or top round
- nuts (protein-rich but also high in calories, so watch how much you eat)
- tofu
- cheese
- eggs, milk & yogurt
- bread & some cereal

Dessert
When I first read the ADA's recommendation above, my first thought was that I'm not an athlete. However, I am "athletic," and I do resistance training quite often. Don't allow yourself to be intimidated by labels because you are what you DO.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.