Build and Repair Muscle with Protien

Most nutritionists will recommend three eight ounce (approximately one cup) portions of protein foods every day.

Meats are a prime source of protein and the ones to eat are those that are 95 percent lean. Some choices are white chicken or turkey breasts, egg whites, fish and shell fish.

If you prefer a vegetarian choice for your proteins choose beans and legumes like lentils, lima, pinto and edamame. Soy (in food form) is another great source of protein such as tempeh and tofu which can be found in several healthy choices like veggie burgers.

Dairy foods in reduced fat forms like skim milk, yogurt and cottage cheese help you to maintain the minimum daily requirements for protein for every meal. This is required to balance out your carb intake. If you eat carbs alone your blood sugar will skyrocket and then plummet. Combining proteins and carbs will eliminate these dangerous blood sugar fluctuations.