Protein drinks and muscle milk products make a lot of
money convincing athletes to get more protein and many coaches and
trainers have bought in to it. Studies show most teen athletes get
plenty of healthy protein in their diet. Below is an example of protein
in diets and shows it is easy to eat plenty of high protein food to
help. Also studies show most of these protein supplements are
contaminated with cadmium, lead, and mercury. Eating large amounts can
give the body more lead/mercury than the tolerance level. Also studies
show too much protein can harm the body. Most of these supplements
contain whey protein reported to do better than casein proteins. But as
one study said: "one might speculate that if the protein dose or intake
is sufficiently high, it may not matter what that particular protein
source may be.”
I do not recommend the protein supplements unless you are
a vegetarian or just don’t have time or money to eat correctly.
Grams of protein in typical teenage servings of food:
Yogurt 23
3 eggs 18
Glass milk 16
6 oz steak 70
Hamburger 40
Pork chops 70
Chicken or turkey 65
Tuna or salmon 65
Tilapia 60
Navy Beans 30
Bacon 40
Jerky 26
Peanut Butter sandwich 12
Nuts 12
Daily
Menus and protein intake:
Breakfast: Eggs bacon and milk 132
Lunch: Hamburger, Milk 86
Snack jerky X2 52
Dinner: Steak(or other meat), beans, milk 146
Snack jerky 52
Total intake 468gms of protein.
Recommended protein intake: 2 gm/lb X 180lb = 360
http://nutritionstudies.org/no-whey-man-ill-pass-on-protein-powder/
https://www.muscleandstrength.com/expert-guides/protein-supplements#8
https://www.muscleandstrength.com/expert-guides/protein-supplements
http://www.nowloss.com/best-foods-to-eat-to-build-muscle-fast.htm
http://www.nowloss.com/best-muscle-building-foods-supplements-to-eat.htm
http://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19
