Proteins
Amino Acids, Iron & Calcium
Muscle Growth, Less Muscle soreness & improved recovery
High fat proteins on Game days/intense workouts only
Lean ProteinAnimal Sources
Eggs/Beef/Game Egg Whites, Egg Substitute, 95% Lean Ground Beef, Ground Round, USDA Select or Choice Grades w/Tight Trim such as Round Sirloin, or Flank Steak, Tenderloin, Cubed Steak, Roast (rib, chuck, rump), Lean Deli Roast Beef, T-Bone, Porterhouse, Veal, Venison, Buffalo, Rabbit, Organ Meats Pork/Lamb
Ham (canned, cured or boiled), Canadian Bacon, Tenderloin, Center Loin Chop, Lean Deli Ham, Fat Free-Low Fat Hot Dogs/Sausage/Bologna (0-3 g fat/oz), Lamb Roast, Chop, or Leg Poultry
Chicken, Turkey, Cornish Hen, Duck, Goose, Pheasant, Ostrich (white or dark meat-no skin, dark meat well drained), Lean Deli Meats Fish/Shellfish
Clam, Crab, Lobster, Scallops, Shrimp, Imitation Shellfish, Fresh or Frozen Cod, Flounder, Haddock, Halibut, Trout, Fresh or Canned Tuna Packed in Spring Water, Salmon, Herring, Sardines or Oysters Dairy Sources
Skim-1% Milk, Buttermilk, Nonfat Dry Milk, Fat Free Cottage Cheese, Parmesan Cheese, Fat Free-Low Fat Cheeses, Yogurt From Skin Vegetable Sources
Bean, Peas, Lentils, Soy Milk, Soy Nuts, Soy Burger, Soy Grits, Soy Flour, Soy Protein Concentrate, Soy Protein Isolate |
Medium Fat ProteinAnimal Sources
Eggs/Beef Flax Fed Hen Eggs, Regular Egg, 85% Lean Ground Beef, USDA Prime Grades Beef such as Prime Rib or Rib-Eye Steak, Corned Beef, Short Ribs, Fried Veal Pork/Lamb
Top Loin, Chop, Boston Butt, Cutlet, Lamb Rib Roast, Ground, Hot Dog/Sausage/Bologna (3-5 g fat/oz) Poultry
Poultry (dark meat with skin), Ground Turkey, Fried Chicken Fish/Shellfish
Any Fried or Seafood, Canned Tuna in Oil Dairy Sources
2% Reduced Fat Milk, Cottage Cheese, White Cheese (3-5 g fat/oz) such as String Cheese, Provalone, Mozzerella, Feta, Ricotta, Plain Low-Fat Yogurt Vegetable Sources
Tofu, Soy Yogurt, Boiled Green Soybeans, Soy Milk (3-7 g fat/8 floz), Miso |
High Fat ProteinAnimal Sources
Beef 75% Lean Ground Beef, Beef Ribs Pork
Spareribs, Ground Pork, Bacon, Hot Dog/Sausage/Bologna (6g fat or more/oz) such as Bratwurst, Italian, Knockwurst, Polish, Salami, Pimento Loaf Dairy Sources
Whole Milk, Cottage Cheese, Yellow Cheese (6g fat more/oz) such as American, Cheddar, Monterey Jack, Swiss |
SERVINGS: 7g Protein, 2 Egg Whites, 1 Egg, 1oz Beef, Pork, Lamb, Poultry, Fish, Shellfish or Cheese, 1/4c Cottage or Ricotta Cheese, 2 tbsp Parmesan Cheese or Peanut Butter, 3/4c Yogurt, 8oz Milk or Soy Milk, 4oz Tofu, 2oz Soy Cheese, 1oz Nuts, 1/2c Beans