Active men should aim to get 20 percent of their daily calories from protein, so maximize your nutrient intake with fish, a protein-rich power food.
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Active men should aim to get 20 percent of their daily calories from protein, so maximize your nutrient intake with fish, a protein-rich power food.
by Monique Ryan
More protein, fewer carbohydrates: It’s the prescription of nearly every weight-loss and muscle-building plan today. But how much protein do you need? Active men should aim to get 20 percent of their daily calories from protein. So if you weigh 180 pounds and eat about 2,400 calories a day, this means consuming 120 grams — the equivalent of a pound of steak. If this sounds gluttonous, remember that meat isn’t the only source.
Six ounces of seafood delivers about 40 grams of protein. All seafood contains omega-3 fatty acids, but fatty fish like salmon and mackerel have more of these fats, crucial to heart health and brain function. Since fish can carry high levels of mercury and PCBs, it pays to be conscious of which type you eat and how often. For a full breakdown on healthy seafood varieties, review this guide thoroughly.
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This article originally appeared in the August 2011 issue of Men’s Journal.
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Mon, Oct 24, 2011