Continued from Newsletter...

Muscle is about 72% water, 22% protein, and 6% of other substances.

Therefore, one pound (454 grams) of muscle contains about 100 grams of protein. Thus, you need to add roughly 14 grams of protein to your diet each day to promote a one-pound gain in muscle mass.

What foods offer an additional 14 grams of protein per day?

• 2 ounces of beef / chicken / turkey / lean pork / fish = 14 to 16 grams of protein
• 16 fluid ounces (2 cups) of milk = 16 grams of protein
• 2 large eggs = 12 grams of protein
• One PBJ Sandwich = 12 grams of protein