The Muscle Re-Builder

What are they for?

Proteins help re-build and repair the body’s tissues. Muscle tissue depends on protein to repair the damaged one during exercise. Most people get more than enough protein from the food they eat.

High quality, lean choices of meat/protein are listed on the right. Making lean choices will provide you with the ingredients you need for re-building your muscle. Each ounce of meat will provide you with approximately 7 grams of protein (ex. 4 ounces of chicken breast = 28 grams of protein).

**Note: you also get protein from grains, nuts, beans and vegetables, although it must be consumed in combination in order to be high quality or “complete”**

Lean Sources of Meat/Protein:

  • Beef: Ground Sirloin, Filet, Round, and Lean Ground Beef (96% lean)
  • Fish: all fish (not fried)
  • Chicken/Turkey: skinless ~ (grilled, baked, broiled)
  • Eggs: 1 yolk/day plus egg whites/egg substitutes
  • Veggie Burgers: Boca/Morning star Farms, Garden Burger
  • Sausage/Hot Dogs: Use only low-fat versions like those made by Healthy Choice or Isernios
  • Deli Meats: Lean Turkey, Ham, or Roast Beef
  • Soy Products: Tofu, soy milk, edamame (soy beans)
  • Dairy: 2% sliced cheese (Kraft), parmesan cheese, low fat cream cheese, part skim mozzarella, skimor low-fat milk, yogurt

Limit or Avoid Medium and High Fat Sources of Meat/Protein:

  • Pork/Sausage/Hot Dogs: ground pork, spareribs, regular hot dogs
  • Fish: Any fish that is fried
  • Cheese: American, Blue, Swiss, mozzarella, and most deli cheese Other
  • Other: Luncheon style meats like bologna, pastrami, salami, pepperoni
  • Sausage: Polish, Italian smoked
  • Other Beef: T-bone, rib eye, porterhouse, ground beef 85% or 80% lean, roast (rib, chuck, rump), and corned beef

Protein needs range from .55-.9 grams/pound of body weight for collegiate athletes.
**Your protein needs will change throughout your training schedule. You may require more protein in your strength building phase vs your during your competitive season**

You will not get stronger by eating extra protein. Consuming adequate amounts of protein a long with enough calories to support your training will allow you to optimize your strength .Amino acid pills and powders are a waste of your money and are not adequately regulated to maintain safety.

Grams of Protein Needed and How to Consume It

Per pound of body weight For 180lb athlete Example of amount/day to meetrecs
Strength Based Athletes AND athletes in strength building phases of training  


0.7 – 0.9 grams



126 g – 162 g

3c. dairy (24g)
4oz turkey (28g)
6oz lean beef (42g) Clif Bar (12g)
1/2c. beans on salad (8g)
Endurance Athletes AND athletes in endurance building portions of training/competition  

0.55 – .64 grams



99 g – 115 g

2 eggs (14g)
2c. dairy (16g)
4oz turkey (28g)
6oz chicken (42g)
Clif Bar(12g)

Rosenbloom,C. Sports Nutrition. A Practice Manual for Professionals, 4thed.,2006.