Protein, The Bible

Examine.com has shared some core, easily digestible info on the all important macronutrient at schwarzenegger.com. Some sample takeaways:

• If you are working out and are not fasting, your total protein consumption matters, not your timing.
• If you are working out and are fasted, then timing can matter. However, pre-workout protein is more beneficial than post-workout.
• Worrying about the speed of absorption is a waste of time.
• Glutamine is useless if you eat enough protein.
• BCAAs are useless if you eat enough protein, except when fasted training.
• HMB is useful when cutting.

Solid point to help make life easier:  
As long as you get enough protein and are training after having eaten in the day, protein timing is NOT important.

 Article series starts here.

Steak and Chimichurri

2lb Flank or Skirt Steak:
Marinate steak with a very light touch of soy, Worcester, salt, pepper. Very very light!

For chimichurri:

    * 1 to 2 garlic cloves
    * 2cups flat-leaf parsley including trimmed stems
    * 2 cups mint including trimmed stems
    * 1/3 cup distilled white vinegar
    * 1/2 cup extra-virgin olive oil

Make chimichurri ahead to let it mature and mellow a little. Drop garlic into food processor with motor running and finely chop. Add remaining sauce ingredients and 1/2 teaspoon salt and pulse until herbs are finely chopped. Transfer to a bowl.

Cook over high flame grill, broil or sear in cast iron a couple minutes each side. Take off and let rest 8min. Slice against grain. Serve with chimichurri on side. Fried egg acceptable addition for breakfast consumption.

Quick Guide to Protein Amounts in Common Foods

Meats	G per OZ	1/4 lb	1/2lb	lb
Beef	9.0	36.0	72.0	144.0
Turkey,	8.6	34.3	68.5	137.1
Pork	8.2	32.7	65.3	130.7
Turkey,	8.1	32.4	64.8	129.6
Hamburger	8.1	32.4	64.8	129.6
Chicken,	7.9	31.5	62.9	125.9
Tuna	6.7	26.7	53.5	106.9
Broiled	6.4	25.7	51.5	102.9
Chicken,	6.3	25.2	50.4	100.8
Ham	5.9	23.6	47.2	94.4
Salmon	5.6	22.4	44.8	89.6

Protein Requirements for Strength and Power Athletes

"So here’s my recommendation, strength/power athletes should aim for 1.5 g/lb protein per day (again, this is about 3.3 g/kg for the metrically inclined). So for a 200 lb strength/power athlete, that’s 300 grams of protein per day. For a 300 lber, that’s 450 grams per day."

From Lyle MacDonald.

	Meal Plan for 300 g/day Intake	Meal Plan for 450 g/day Intake
Meal 1	2 whole eggs, 4 egg white, 1/2 cup shredded 2% cheese, 1 cup 1% milk	3 whole eggs, 4 egg whites, 3 cup shredded 2% cheese, 1.5 cups 1% milk
Meal 2	5 oz. chicken breast, 1/2 cup cheese	7.5 oz. chicken breast, 3/4 cup cheese
Meal 3	8.5 oz. ground beef	12.5 oz. ground beef
Meal 4	5 oz. canned tuna, 1/2 cup 2% cottage cheese	7.5 oz canned tuna, 3/4 cup 2% cottage cheese
Meal 5	5 oz. chicken breast, 2 cups 1% milk	7.5 oz. chicken breast, 1 cup 2% cheese, 1 cup milk
Meal 6	1 cup 2% cottage cheese, 30 grams protein powder	1.5 cups 2% cottage cheese, 45 grams protein powder

Full article with backing info, studies, reasoning, etc., here.

Get Your Protein On!

Lyle McDonald breaks it all down at elitefts.com.

What it means to me is that my typical in-training intake is way too low.

Eating and Muscle

Splendid Specimens: The History of Nutrition in Bodybuilding details the history of eating for muscle, and in way, you can see how the diets of the muscle guys, from old time strongmen to body builders, often pre-date diet trends adopted by the public at large.
I like the caveman, or meat and leaves approach, personally.