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Protein is an essential nutrient to incorporate into your strength-training regimen. Not only is it important for blood, skin, hair and nails, but it is crucial in muscle development. During intense exercise, microscopic tears are created within the muscle. Protein helps the body repair these small tears, facilitating muscle growth and strength.

The amount of protein you need depends on your weight and activity level. Athletes and body-builders generally require more protein than sedentary people. As a general rule of thumb, figure out your weight in kilograms by dividing your weight by 2.2. Multiply your weight in kilograms by 1 if you are fairly active, or 1.5 if you are extremely active. So a 130-pound active female should aim for between 59 and 89 grams of protein per day, depending on her overall goals for muscle growth.

The following protein sources are best for building muscle without packing on fat:

* Chicken breast – 3.5 oz. has about 30 grams of protein
* Turkey - 3.5 oz has about 28 grams of protein
* Tuna – 6 oz. can contains 40 grams of protein
* Tilapia - 3.5 oz has about 24 grams of protein
* Wild Salmon - a 3.5 oz serving has about 24 grams of protein.
* Egg whites – ½ cup of liquid egg white contains about 13 grams of protein
* Peanut Butter – 2 tablespoons contain 7 grams of protein.
* Cottage Cheese, 2% milkfat – ¼ cup has about 8 grams of protein
* Black beans – 1 cup of black beans contain 15 grams of protein
* Whey Protein - approximately 24 grams of protein per scoop/serving

Our favorite protein powders:
Optimum 100% Whey Protein, 2 Lbs., Extreme Milk Chocolate

EAS Myoplex Lite, 20 Packs, Chocolate Cream

Jay Robb Whey Protein, 24 Oz., Vanilla

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