Protein on a Raw Food Diet

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There is an oft-held perception about the raw food diet that you are going to have to deprive yourself of a lot of different and important areas of a healthy diet, and if you are the athletic type, number one on your list of concerns is likely protein. After all, without a solid supply of protein in your diet, your athletic endeavors will suffer the consequences. But fear not, there are plenty of ways to eat raw, get the protein you need, and keep your sporting engine running at maximum capacity.

Nuts are the first food item that most people would think of when they hear about protein in a raw food diet. No matter what variety of nut you choose, there is plenty of protein to help build a healthy body. If you want to include more nuts in your diet, it is relatively simple to do. Most people enjoy a handful of nuts as a handy snack, but they can be turned into a milk to be mixed into a morning smoothie; crushed to make a great addition to any salad; or ground down and dehydrated to make great raw breads and crackers.

Salmon might not be a food item that you would consider when you talk about raw foods in the first place, but remember that there are two great options to eat salmon on a raw diet. If you want to eat it completely raw, you can consume it as a sushi or sashimi. If you prefer a more firm texture for your meats, you can consume salmon as a cold-smoked food. Either way offers great taste, some highly beneficial fatty acids, and of course, a great source of protein. If you want to add more salmon to your diet, you can make raw crackers and a "cheese" ball, and have a delightful and high-brow snack when company comes over.

Beef is another food group that many people forget when they talk about raw foods, but there are a number of raw options for beef that allow you get the flavor and the protein of red meat, without resorting to the damaging effects of cooking it. Many people enjoy raw ground beef with a liberal dosing of lemon juice to "cook" the meats chemically rather than with heat; another option is to consume it as a thinly-sliced Carpaccio. Of course, many people chose to not consume any animal products or by-products, so this option is not perfect for everyone.

Sprouts are another often overlooked source of protein in a raw food diet. Sprouts can be grown from alfalfa, broccoli, chick peas, wheat and many other food items. Special care must be taken when eating sprouts, as nearly every grown food can be sprouted, but not every sprout should be consumed by people. Check before you try to grow your own sprouts. Also, there are concerns regarding E-coli contamination with sprouts, which means that extra caution should be taken when purchasing, growing, handling and storing your sprouts

Yuri Elkaim is a Registered Holistic Nutritionist and author of the raw food diet for weight loss ebook, Eating for Energy. Visit http://www.eatingforenergy.ca to get started with his FREE "Energy Secrets" e-course and discover what your diet has been missing.

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Muscle Building Nutrition Basics

Nutrition is probably THE most important part of building muscle. In fact, I'm willing to go a step further and say that you will NOT build muscle without the proper nutrition.

You could have the best bodybuilding workout in the world but if you don't have good nutrition, you're not going to get anywhere. The same applies to weight loss. You could run all the time but if you are eating junk food you aren't really going to lose the weight.

For building muscle the number one thing to keep in mind is you need protein. Protein is the building block of muscle. A lot of people will argue about how much protein you need but a good rule of thumb is one and a half to 2 grams of protein for every pound you weigh.

So, say you have an individual who weighs 160 pounds he needs 240 to 320 grams of protein every day. Personally, I'd recommend between one and two times your body weight. Also, it is important to eat healthy.

To build muscle, there are a couple of important times you need to eat. You should eat immediately after you lift. It's important to get protein immediately after lifting. Preferably you need whey protein, which you can get from a supplement and just mix with juice, milk, or water.

One of the things that have helped me gain a lot of muscle the past few years is taking a pre-workout and post-workout shake.

I take a scoop of whey, mix it in 12 ounces of juice or Gatorade, and add some creatine and/or glutamine. I sip one before and after working out and it's helped me gain about 30 pounds of muscle the past 2 years.

When you lift weights your body is going to be using a lot of glucose, so in order to refill that and repair the muscle you need carbs right after training. I'd recommend that you get that from fruit juice, like grape juice, or from a sports drink, like Gatorade.

When you lift weights, you're using up all your glucose and you need to replace that so it can repair and build your muscle tissue.

Certain types of fat are definitely good and other types of fat aren't going to help you at all.
There is saturated fat and polyunsaturated fat and you want to keep the saturated fat low. 

If you're having a meal that has over 5 grams of saturated fat and you are eating that all the time that is probably going to be too much.

You can get good fat from peanuts, peanut butter, flaxseed or lean meat.

Everybody needs to be getting a multi-vitamin. I would also suggest as I said earlier a 100% whey protein and for a lot of people creatine is a great supplement and also a multi-mineral and flaxseed.

For breakfast, some of the foods I have are egg whites, orange juice, bananas, oatmeal, whole wheat bread, bagels, and meal replacements.

I don't eat all of these, I pick and choose depending on my mood, but I like to vary it.

For lunch, I have tuna, chicken, fish, lean red meats, brown rice, and a ton of green veggies like brocolli, green beans, and asparagus.

For dinner I usually have tuna, other fish, steak, hamburg, chicken, turkey, or another lean meat. I also have either brown rice or a potato. And more veggies. You almost can't eat enough veggies.

In between meals, I'll usually have a meal replacement shake or whey protein shake. To build muscle, you need to be eating every 3 to 4 hours.

For supplements, I currently take a multi-vitamin, fish oils or CLA, whey protein, creatine, and glutamine. I only use supplements that have been proven to help build muscle, lose fat, or increase strength. The rest I stay away from and save my money.

That's basically how you set up your nutrition to build muscle mass.

About the Author:
For more about muscle building nutrition and some of the proven supplements he recommends to his personal training clients, check out Shawn LeBrun's supplement and nutrition page: Proven muscle building nutrition

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