Soy Protein Sources

Soy protein is growing in popularity; as a result more and more soy protein products are making it to the shelves of grocery stores. Try any of these soy products to get your fill of this healthy source of protein.

Soy Beans

You can eat soy beans in several different ways. Edamame is delicious steamed and eaten in the pod, or it is good when ground with chickpeas into hummus or tossed in a salad. Try eating dried soy beans, also known as soy nuts, with dried cranberries for a tasty snack or add soy beans to a stew or soup.

Tofu

Tofu is delicious when battered and fried, used as a ground beef substitute in burgers or chili, or cooked in stir fry with mixed vegetables. Always press your tofu between a couple paper towels before cooking to remove excess moisture and improve texture.

Soy Milk

Soy milk comes in a variety of flavors, including vanilla, plain, chocolate and strawberry. You can replace milk with soy milk for cereal or drinking.

Tempeh

Tempeh is a versatile meat substitute that can even be made to look like the meat it is replacing. Tempeh is great when baked, grilled, fried or added to stews. Flavor your tempeh with teriyaki sauce, steak sauce or other seasonings.

Soy Flour

Use soy flour when baking. It has a slightly different consistency from wheat flour, so you may want to mix it half and half with your white or wheat flour, or you may want to experiment with other flour blends, such as arrowroot, corn meal, rice flour or oat flour.

Soy Protein Bars

Soy protein bars come in a myriad of flavors. You can choose from chocolate to peanut butter to fruit and oat mixtures. Soy protein bars will fuel your body with long-lasting energy.

Frozen Tofu

Frozen tofu looks like, feels like and tastes like ice cream or frozen yogurt, but it is made from tofu instead of dairy products.

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Protein Sources Found at Your Supermarket that Enhance Your Bodybuilding Diet

If you are getting into bodybuilding then you need to understand that what you eat is just as important as what you exercise. In other words, you can lift as many weights as you like but if your muscles are not getting the fuel they need to grow, you are wasting a great deal of effort.

You Need Protein

With just a little research into an effective bodybuilding diet you will quickly discover that enough protein is one of the most (some say the most) important parts of your nutritional intake. In short, protein is the building block of lean muscle - a lack of protein means your muscle building potential is much lower.

There are many opinions on how much protein your body needs each day and it may depend on your bodybuilding goals. Typically you might consider taking around 1 gram of protein per pound of your body weight each day.

Using Nutritional Information to Choose Your Foods

There are plenty of foods in your local supermarket or grocery store that contain a useful amount of protein. Today's regulations that ensure food product manufacturers display the nutritional content of their product make choosing your groceries a breeze. However, before you go running off to buy every high protein food you can find, a certain amount of care must be taken. Take the time to read through the food's nutritional information table in it's entirety. Not only are you looking out for the protein content but you also need to consider fat content, sugar content, carbohydrates, and so on. If your goal is to grow lean muscle then it is a good idea to avoid too many products high in simple sugars, calories and refined carbohydrates.

Popular High Protein Groceries in Your Bodybuilding Diet

You are now ready to hit the supermarket in search of quality protein food sources. These are foods that are high in protein but not so high in other elements that will hinder your lean muscle targets (i.e. calories, carbs, etc.):

MEAT: If you enjoy eating meat then generally 3 meats are recommended. The favorite is chicken (the number of recipes you can find on bodybuilding forums show this). Chicken is very lean and cheap. Similarly, turkey is actually slightly leaner then chicken and has higher protein percentage. Lean beef (look for cuts that are really red without any visible fat when possible) is another great source of protein.

EGGS: Raw or cooked, eggs are another staple in a lot of bodybuilder's diets. Many people will avoid the yolk of the egg and simply eat the white, discarding some quality protein. It's true that the yolk of an egg contains most of the calories but it also contains most of the eggs nutrients as well as some protein. Why not save a few of the yolks!

FISH: Fish is an important source of protein and many bodybuilders live off cans of tuna. In fact I knew one guy who would mix in a can of tuna with his cereal every morning - not really my idea of a tasty start to the day.

MILK/DAIRY: 'Skimmed' or 'fat free' milk is another good source of quality protein and can be consumed as it is (think homemade shakes or in your breakfast cereal) or in so many dairy foods. You need to take care with which dairy products you choose but there are always options for the dieting conscious. You can eat fat free versions of your favorite yogurts, ice-creams (watch out for other ingredients), cheeses (cottage cheese is always highly recommended), and more.

SOY: The vegetarians amongst you will no doubt be aware of the protein content of soy products. Soy beans are pulses and so they contain a good helping of protein. Soy beans are used to make soy milk, tofu and many meat substitutes, many of which taste like the real thing. This not only helps vegetarian bodybuilders but also people with a lower tolerance for dairy products.

AND...: There are plenty of other foods high in protein such as nuts (good for vegetarians) pulses (another good source for vegetarians), cereals, and so on. Take some time to research other foods on the internet - there is a massive amount of information on websites, forums, newsletters, and so on.

Is Protein All a Bodybuilder Needs?

No. Protein, although a vital part of a bodybuilder's diet, is not the be all and end all. Bodybuilders also need the energy to physically perform their exercises and this comes mostly from carbohydrates, or more specifically, complex carbohydrates. This is a subject of another article so watch this space. You need both a higher protein intake to 'rebuild' your muscle and the appropriate complex carbohydrates to fuel your workouts.

Now go and make a quality protein shopping list then hit the supermarket!

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