Day 28- Rounding Out The Protein Profile


There are 20 to 22 distinct amino acids needed for a healthy human metabolism. 9 or 10 of these are essential, meaning that the body does not produce them itself, they have to come from the food that we eat. Not all protein sources are the same, some foods have a better, more complete protein profile than others. Beef and dairy products are very good sources of all essential amino acids, as are chicken and pork. While most vegetables contain protein, the type and quantity vary greatly.

Some nutrition sites like this one have a great deal of information beyond just calories and a simple macro breakdown, they can be helpful in determining what foods to include for more complete proteins. Variety is important to us, try to vary your foods regularly to keep it fresh and keep on track.

my food
4 eggs(320 cal.)P28F21.2C0
14g. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
7 corn tortillas(350 cal.)P7F3.5C73.5
Total=760 cal. macros P37.5 F 28.4 C 83.5

popcorn(260 cal.)P8F3C50

5 oz. spinach(35 cal.)P4F.5C5
1 avocado(322 cal.)P4F29.5C17.1
2 cans tuna{180 cal.)P40F2C0
2 tbsp. 1000 island dressing(150cal.)P0F15C4
total=687 cal. P 48m F 47 C 26.1

daily total=1707 cal. P 93.5 F 78.4 C 81.6

My workout-Active recovery

3 thoughts on “Day 28- Rounding Out The Protein Profile

  1. Food selection is great. I’m trying to understand your macro goals. How tall are you and how much do you weigh? Your macros for today are over 300 total calories less that you said you ate. Are you subtracting fiber and sugar alcohol from the equation? What ranges for each macro do you attempt to achieve? I become concerned with higher fat macros (for the average person) because they have a tendency to “cheat” with carb foods. This can have a devastating impact on blood chemistries.

    • I am 6′ 5″ and my weight is posted at the top of the blog, every day. The only goal I have is to eat enough protein to facilitate recovery on my weight training days and make sure that I eat enough fat daily to stay healthy. Calorie restriction is to drop unnecessary fat. I train for a single 100 mile road bike ride every year, that’s my focus.

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