It is important to get a balance of Protein, Carbs and Fats for energy, and metabolism on a daily basis.  Popular weight loss diets, like high protein, low carbohydrate diets, can be too high in saturated fats and may increase the risk of cardiovascular disease. Balance is important!

If you are trying to gain muscle and lose fat, focus on gaining muscle.  Make it a goal to eat 5-6 meals daily.  As you increase muscle mass, you also raise your metabolism to burn more fat. Eating more often, helps to suppress fat gain and to maintain muscle tissue throughout the day.  It also stabilizes blood sugar, which promotes steady energy levels throughout the day instead of experiencing highs and lows.  The 5 or 6 meals should be fairly similar in size, as opposed to 3 large meals and 3 smaller snacks.

Athletes and fitness enthusiasts, who work out on a daily basis, typically require more protein than individuals who do not exercise, and they also require more overall calories. If you are a football player vs. a marathon runner, your protein requirements may also differ.  Distance runners and endurance athletes, like cyclists, need a greater ratio of carbohydrate in their diets.  For example, endurance type athletes may have a ratio of 60/20/20: 60% from carbohydrate, 20% from fat and 20% from protein.  Power athletes, such as football, softball, or weight lifters may adjust their ratio to 55/25/20: 55% from carbohydrate, 25% from fat and 20% from protein.  If you area 150 lb. person or 68 kg, your protein requirement is about 120 grams per day.  Think about breaking that into 6 meals and you would need about 20 grams of protein at each small meal.  To put this in perspective, one ounce of meat, poultry, or one egg, supplies about 7 gm of protein and 8 oz. of yogurt supplies about 8 gm of protein. The following foods contain approximately 30 gm of protein:  one 4 oz. piece of fish, meat or poultry, one cup of cottage cheese + a large apple. One cup of yogurt (nonfat, Greek) contains 18 gms of protein.  Make sure your diet is full of lean, healthy protein sources. The best vegetarian sources are green leafy vegetables, beans and legumes and whole grains, like quinoa. A great post workout snack would consist of a 3:1 ratio of Carbs: Protein.  I like shakes as a nutrient rich, post workout snack.

What is your favorite protein packed post workout snack?