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Welcome to the, you can do this podcast with Charles Colaw, the daily podcast that provides you with the proven path to fat loss and total body transformation. Get ready because you’re about to enter the, you can do this podcast. Hey there, this is Charles Colaw with the, you can do this podcast. And today I’m going to talk to you about.
Top five protein foods. Top five protein foods. So what is protein protein based upon live science.com gives a definition on that. Protein is a macronutrient that is essential for building muscle mass and is commonly found in animal products. Though it is also present in other sources such as nuts and lagoons. There are three macronutrients, proteins, fats, and carbohydrates. Macronutrients provide calories and energy, so that is the definition from live science.com.
I’m basically today talking about my top five protein foods that I’ve researched. I use all of these protein foods. They’re great for building muscle, toning up the body basically healing, repairing any damage, tissue in your body. Protein is the only nutrient that really primarily works on healing, repair, and growth. It is the primary healing, repair and growth nutrient in the body. When you work out, you stimulate muscles and they actually get what they call a micro fiber tear, small tears in the muscles which then recover and regrow stronger and more durable.
And that’s what gives you a more lean, toned muscular physique, or you at least at least make those muscles more dense or less soft and flabby under the skin. So anyways, the whole point of all of this is I want to educate you on some top protein foods and yeah, just give you some insight on some of that. So the problem is, is most people don’t know what pro protein rich foods are.
Have you ever wondered what foods are the highest in protein? Well, I’m going to answer that for you. Have you ever wondered what proteins are rich are protein rich foods that are going to be best for fat loss? So what protein rich foods are best for fat loss? I’m going to answer that. And then have you ever wondered what protein rich foods are best for building muscle mass?
I’m going to answer that. Did you know that protein is the primary healing growth in repair nutrients? So I’m going to go into a little bit about that. And then protein is the only nutrient responsible for healing all damaged tissue. Also, protein is by far the most important nutrient for building muscle mass. And protein is the best nutrient for boosting your metabolism. Protein is harder to adjust in the body and it creates a thermic effect in digestion.
It’s going to make you lose fat and gain muscle at the same time. So protein is a nutrient hear a lot about like protein, protein, protein, protein, foods, or like fitness. Anytime you’re into fitness or working out or health, they will talk about this term called protein. Well, it is the healing, repair and growth nutrient responsible for recovery and basically developing the body and about every fashion and form.
So how much protein do I need? So that’s the question. How much protein do I need? Well, normal non-active people need about 50 grams of protein a day. There’s a recommended daily allowances that the, that there’s national guidelines on. And most of the time that is really right around what most people need. Most people, 80% of the population are really non OKC gyms goers. And so they’re not really stretching out their body as much and needing quite the amount of protein.
But 50 grams a day generally covers it. Fitness people that are into working out or they push their body physically are gonna need more protein for the healing, repairing and growth nutrient. What cause their body is actually getting taxed a little bit more physically. So I target most clients around one pound of lean body weight. So if you’re 10%, let’s say a guy that is let’s say for 200 pounds. And you’re at 10% body fat, so 200 pounds at 10% of fat is going to mean that you need about 180 grams of protein a day.
So if you’re a fitness guy or a girl and you have about 10% body fat, which is fairly healthy and fit, not like shredded, but you’re pretty fit. If you’re 200 pounds and a guy you’re going to need about 180 grams a day. That’s for 200 pound male. No. If you’re a girl, let’s say you’re 150 pound female and you’re not like super fit but you’re not really fat, you’re probably around more like 25% body fat kind of soft in certain areas.
Maybe you want to lose a little bit, but about 150 pound girl, I think about that. And then about 25% body fat. So you’re a little softer than you probably want to be about 25%. That’s going to need about 112 grams a day. If you’re really working out, pretty strenuous that’s at 150 pounds, at 25%.
For your lean body mass to be more fit, you need about 112 grams a day. So the formulation I use is one gram per pound of lean body weight. I’m taking your total weight minus your fat mass and coming up with a number for your lean body mass on that. So bodybuilding, which I did a lot of, or extreme muscle building, or you’re really trying to build a really lean like way lean is equal, where you really see abs and you really have muscles.
Like people, like you walk into a room and people go, wow, that person definitely works out. That’s going to be more like two grams of protein or more really the more protein you eat, you just get more muscular and more defined. Physique, a certain point, it becomes a lot more polarizing. But two grams per pound is what?
Smoke bodybuilding, like bodybuilders or really figure fitness. Really competitors do you want to really, really shredded a physique that’s going to be more than the two grams per pound. Not, not just body fat, not just lean mass, but just two grams per pound. So if you’re 200 pound guy, you’re wanting 400 grams then. That’s a, into more bodybuilding type of realm. So a story back when I was bodybuilding, I really wanted to get big and muscular.
I really wanted to get lean. I think it probably would, my one of my best is about one 76 to one 80 and around six or 7% body fat, so visible abs. I’m pretty good at about two, I’m sorry, two 75 to two 80, 275 to 280 pounds and with visible abs and lean and veins and stuff, that was, I was eating around four grams per pound of body weight.
So it sounds insane. I had doctors say you can’t eat that much and it helped professionals so you can’t do that. And I do blood work and I was perfectly fine. But I have a digestive system and I had a body at that time that could really handle very athletic, very healthy can metabolize a lot of protein. And so it’s not normal, but I could in regularly ate around four grams per pound of body weight, which is close to basically a thousand grams of protein, which is insane.
So I, and, and if you’re a medical professional listening to me, you’ll think I’m crazy. You think I didn’t do it? But I literally did it 40 years and my health screens were fine. I use the parallel like this. Let’s say you’re a an athlete and you’re going to run track and you have an, you know, a cardiovascular system that’s a Vance, like super good cardiovascular system and you train and you run for miles and miles and miles and you sprint for miles and miles.
You can do that kind of stuff. And you say, how was your ride around this track? As hard as you can. And you’re literally your, your, your respiratory system completely comes back. Your heart rate can and can return to normal within 30 seconds. So you run around a track as hard as you can. You stop within about a minute to minute, half your, you’re a circulatory heart rate.
Everything returns to normal breathing because you have a very advanced lung and heart function. It’s very, very, very strong, very, very important, a very healthy and it can handle. It’s been trained for it. And you’re in an elite athlete category. So now if you take the same example to somebody who’s had a heart attack or a stroke or have a compromised circulatory system or bad renal system or they’re a diabetic or all these health problems, and I would, you know, slam, you know, 200 grams of protein on a 200 pound guy, that’s way too much.
The liver, the kidneys, the digestive system, the kidneys itself can’t process and discrete that type of and work with that type of amount of protein. So they have an impaired function. So high protein, what I’m trying to do is parallel like if you’re a cardiovascular athlete, you know, you can handle a lot of cardio and a lot of hard running and recover and be just fine. But if you ask that athlete who’s a same type, so the different person, but in a cardiovascular poor state, you could cause another heart attack or a stroke.
So it has a lot more to say about the person’s fitness and health than just the amount of grams or so on a protein. So paralleling cardiovascular health to this grams of protein for like a muscular fit guy. Who can metabolize a lot more protein than a unhealthy person.
So or unhealthy renal system. My whole point, all of that is healthy, healthy fitness people can handle more protein than unhealthy people. So those are some of the guidelines. My list of protein rich foods, I’m going to go into that out of a hundred grams of protein. So that’s a unit volume weight. So a hundred grams of unit volume weight. Here are my top 10 per protein rich foods. So he has a hundred grams.
That’s a weight value of, of, of let’s say Turkey or chicken or like the lean chicken breast. Out of that 100 grams a unit volume, you wait, you’re going to have 32 grams of that is going to be quality, lean protein. And so most of the rest of it’s going to be moisture that comes from the chicken breast cause there’s actually moisture or water in that chicken breast.
So 32 grams out of a hundred grams of that weight. It’s about one third of it is going to be just lean protein or muscle. And then they’re going to have maybe less than a gram or maybe two grams of fat and the rest is just going to be water. And the in the, in the weight value. So number two, lean fish like tuna or tilapia, about 31 grams is going to in that meat source, it’s like a fish, tuna or tilapia and a 31 grams approximately out of the a hundred grand.
So about one third is lean meat and probably a gram or so or less of fat. And then the rest is going to be moisture. So one third of that unit volume weight is protein as well. So, and then the, and then two thirds of people be mainly primarily water or moisture.
Lean pork that also is, is very lean. And it’s about 31 grams out of 100 grams, so that, that’d be like lean pork. So it’s like pig meat. So, and you can get pork chops, you get pork meat, cut off all the fat, anything visible fat and you. You, you have about a hundred grams of that, about one third of that weight value is going to be lean protein. So chicken, fish and pork when cut lean is about one third of the, of the value of the weight is just lean protein.
Lean beef there’s a little bit more fat and beef for the most part is going to have about 28 grams of protein per 100 grams of unit volume weight. And then eggs, eggs are the last one I have on the list throughout the top five eggs are about 12 grams out of 100 grams.
So eggs have got a lot of moisture and it’s got about like eggs. We’ve got about what, sorry. One egg has a lot of moisture and, and only 12 grams is protein and then you also have about six grams of fat and then the rest is protein. So only 12 grams out of an egg.
So it’s, you actually eat eggs and you can eat quite a bit of eggs because a lot of it’s just water that the in the, in the egg white, it’s this fluffy and it doesn’t have a high density. It’s very low density, but it is a high quality protein and 12 grams out of 100 grams is protein out of it. So I have a lot of people that when I have dies, right of diets, I eat lean meat or eggs for most of those meals.
Those are great protein sources. They’re mainly just protein and water. In meat and eggs, lean chicken, Turkey, fish, lean pork and lean beef and eggs for the most part, you’re getting a lot of just lean protein out of that. And all of that is utilized very well for building and toning up the body. An extra outliner, whey protein isolate. Most of the whey protein isolate whey protein comes from milk, but you know, as you can Google it, whey protein isolate 83 grams out of 100 grams.
So that’s where a lot of the moisture is taken out. So if you have this like a 100 gram scoop of protein, 83 grams of it is just lean protein and the rest is going to be a little bit of moisture. They might have just two or three grams of fat, but the highest value in unit volume weight, what you’re going to find is that a protein powder, like a dehydrated protein powder whey protein isolate.
I get the brand called diamond ties is one of my favorite, but if you get a diamond ties chocolate a lot of people like chocolate flavor. So I tell people to start with like a diamond ties whey protein isolate. There’s a T, it’s called ISO 100, but anyways, 83 grams out of that 100 gram weight value is just pure protein. And then the rest of it’s mainly just moisture, high, high as an outliner. So to lean meat.
So chicken, Turkey, fish, pork, lean beef and eggs are my top five and the extra outliner, which is just insanely high in lean protein. And so it’s called whey protein isolate. 83 grams out of 100 grams is protein. That’s my top five with the six outliner being the whey protein isolate, diamond ties, ISO 100 chocolate flavor 80 to 90 grams out of protein. So visit our OKC gyms to learn more with our trainers.
I’m sorry, I had a note here that basically 80 to 90 grams out of that 100 gram volume weight is just pure protein. If you think about the whey protein isolate, it is void of a lot of moisture. It’s been so it’s, it comes from milk that you had heard of the curves and the way you take away a lot of the galactose and lactose sugars and the fats out of the milk product and you’re left with this whey protein and icelets how they process it.
They isolate it, isolate it to being just the highest biological value, quality rich proteins that they keep in that powder. And so it’s very easy to digest and permeate into the stomach and into the intestinal track and pull through the ciliate basically digestive hairs in your stomach and I’m sorry you’re in your, in your, in your small intestine and large intestine.
Basically absorbing that protein is very easy to absorb, but it’s all primary, easy to absorb, fast to absorb proteins. All these protein choices are high bioavailability, which means utilized to be used in muscle growth and tissue repair. Bioavailability means that these are F amino acid rich proteins that can be utilized for healing, repairing growth very easily. All these protein choices are very lean except for the eggs. Egg whites, use egg whites only.
If you want to remove the fat. These are the best protein choices. If you want a thinner, more muscular version of yourself then you have like these are mainly animal base proteins and then a whey protein, which is a milk base. So that’s still kind of animal like, but that’s where this is basically muscle you’re eating. You are what you eat muscle off an animal and these are all trimmed off all the fat off of it.
So it’s just lean muscle off of these animals or the egg or the egg white, which is basically just just the most raw lean protein sources. You are what you eat. You’re eating these lean quality muscles off these animals or these eggs. And that’s going to then give you a more muscular, toned body that actually will, I, I used to use the term, you are what you eat. You eat a lean meat muscle, you’re going to look like an lean meat muscle.
I have some takeaways on plant proteins and nuts and so on. Now those are also good protein sources. Most of them are combat combined with a lot more carbohydrates or fats like nuts, have good proteins in it. They’re not quite as bioavailable for healing, repair and growth as much as the bioavailability or the amino acid profile of animal proteins or egg white proteins.
There’s, you know, we can go way more into that, but the bottom line is that they just don’t work quite as efficient for healing, repairing and growth of muscle tissue, skeletal muscle tissue. But plant proteins are very good for auto immune issue, protein issues for building your immune system. They also do carry a little more carbs and fats. And most of these proteins, some, some plant sources, no, but a lot of the ones like nuts, they do have more, more fats in it.
So there’s just extra caloric value that’s not a protein calorie. So plant proteins I would say are great for immune proteins, but skeletal muscle it’s not quite as far as the certain amino acids that really help with building and repairing muscle, a little bit lower in on the plant proteins. But those are are an option as well.
A lot of people that are vegetarian and so on, they’ll, they’ll use these plant combinations trying to mimic the amino acid profile enough to really be more like these animal based proteins. Now health wise, I think plant proteins are very healthy. But far as in a skeletal muscle development, I do see an advantage to some of the animal base proteins and w like milk based, like a whey protein. So milk protein takeaway is going to talk a little bit about milk protein.
So milk protein, like you can have dairy type protein, there’s protein and cheeses, there’s protein and all sorts of dairy products and milk itself. But when you take and make whey protein, you actually separate galactose, which is milk, sugar and lactose in her to lactose and milk. That’s another milk sugar. But the, the OSC is, is, is sugar derivatives.
So lactose and galactose, we’re pulling that out. We’re also pulling the fats out and that’s why I talk about whey protein isolate if you’re lactose intolerant, things like that. A lot of these whey protein icelets have all of that taken out. Not all of them, but most of them can. Not basically caused you to have intestinal distress or issues because of a milk allergy or milk issue. But anyways, galactose and lactose and fat in the milk, that’s basically in regular milk or in like no base products or cheeses and so on.
That’s all taken out. In a way protein isolate, milk protein does have good amino acid profile, can heal, heal, repair and grow. But you’re also seeing to get a lot of fat and a lot of sugar in milk. So that’s why I push whey protein isolate.
It’s basically milk, but taking all the fat and all the sugar out. So whey protein isolate is like getting the benefit of a high protein rich milk without the fat and without the sugar. So Cola answers to kind of recap these five top five proteins, chicken and Turkey, very lean next to no fat and no carbohydrates. 32 grams out of 100 grams of protein. Lean fish, same scenario. Tuna, tilapia. A lot of lean fish is about 31 grams per 100 grams serving.
And the rest is primarily more sugar. Next to no carbs and no fat. So very, very good protein source as well. Pork lean cut like pork, pork, meat. So anything that’s pig that that can, that’s you can get that very lean. 31 grams or 100 grams is protein. Just trim off all the visible fat I have you like isn’t, isn’t as beef, you know, beats really fatty B’s.
Really unhealthier pork is really unhealthy. I always tell people, if you trim off all the fat, you trim off all the fat, there’s a lot less fat when you just basically cut that off as you read a label that a pork chops got like 40 grams of fat. Well, yeah, but if you cut off 40 grams of fat, you now are left with just a 40 grams of protein. So trim off all the fat. And that’s my takeaway on that for pork and beef.
But you know, the next one was beef 28 grams of protein per 100 grams. There’s a little more marbling of fat in the meat. You can’t always get all of it. That’s why there’s little bit more, but trimming off as much as you can have any visible fat of course off of beef as well. I mean, you think about chicken too.
You don’t eat chicken fat, so you just trim it off. Fat is good to do in your food prep and you’re really pretty much left with whatever the weight of that food is in its raw form. On one third, that’s just going to be pure protein. Two thirds. It’s going to be just the water and moisture that’s sitting in that basically that muscle tissue that you’re going to cook up and eat. So that’s my takeaway. Chicken, Turkey, lean fish, pork and beef are a great protein sources.
And the last is eggs and egg whites. I eat eggs just straight. If I’m competing, sometimes I go to a 50, 50 where half the eggs that I eat, I keep the yolks half, I just do the whites and that’s what I do for my protein. I eat eggs. That brings the fat count down a little bit.
And then I always eat the Omega three or three eggs which are basically contain more Omega three fats. It’s a healthier fat is just, you know, how that chicken is taken care of and that correlates to healthier fats that are still in those yolks. That’s a little more heart healthy fats. Okay. Extra outliner is that whey protein isolate, diamond ties, ISO 100 is what I use.
You can start off with the chocolate flavor. It’s pretty much eight to nine. 80 to 90 grams out of the 100 grams. So it’s like 80 to 90% of the total weight of that food is, is protein. So think of the whole jug. You know, if you basically, you know, nine tenths of it, you just put a line out of the powder, it’s, that’s all protein.
The rest is primarily going to be like a moisture value to it or like maybe half a gram to one gram of fat. So it’s about as pure form of protein. Your refined is a whey protein isolate. So calls to action to implement. If you want to get a leaner, more toned physique. I’m up here in this takeaway questions. What have you ever wonder what foods, like what foods are the highest in protein?
Those are the highest and protein for unit volume, weight in grams, that’s basically flies or swims, chicken or fish. And then next you’ve got like land animals like pork and beef. Those are the best, highest protein Dotty foods. Make sure you cut off all the fat on that meat. And then eggs. And if you have the yolks, you basically taken out the fat of the egg. So of the, of the, of that food have you ever wondered what protein rich foods are best for fat loss?
Will all of those right there, all of those are the best for fat loss. Why? Because protein to be converted into the macronutrient of energy protein has to go through a term called glycolosis conversion of amino acids into glucose. So protein is built up of amino acids and amino acids have, if you want her to get energy value out of it for like running or metabolic function, you actually have to process that into into energy and that and that there’s a process that there’s a thermic effect and one third of the calorie values last.
So high rate protein rich foods increases your metabolism and converts into energy very, very slowly through glycolysis conversion of amino acids into glucose. That’s basically to be utilized as energy. Glucose is a, is a the form of carbohydrates. So basically it takes this protein and turns it into like a carbohydrate form and you lose one third of its calorie value in that process.
So I wanted to be too wordy, but bottom line is, is it’s hard for your body to get fat off of lean proteins and it actually takes one third of its calorie value. To turn into a usable carbohydrate source into glucose from amino acids into the glucose form through the conversion of glycolysis. So sounds wordy. I’m just trying to say it the best way I can. So you eat the lean meat, you chew it, you swallow it, digested it, permeates to the intestinal wall, carries it to your liver.
Your liver then has to convert it into glucose. The liver pushes it into sugars and changes it over. That takes six to 16 hours to fully break down and change over to that time. Depends on what kind of protein source you’re eating and you lose one third of the calorie value. So if you have a chicken breast that’s 150 calories, you chew it, you swallow adjusted stomach acids, break it down and pushes through the intestinal track.
The silly and the intestinal wall absorbs it, pushes it, takes it to your liver, your liver has to convert it into sugar, takes one third of its value. So higher 50 calories uses one third of its value. So maybe there’s like 90 calories left that then is utilized over six to 16 hours. It’s almost impossible to get fat off a chicken breast. You never hear somebody say, I got so fat off. A chicken breast just doesn’t really occur.
Physically. Like literally, I can give people a lot of lean protein that’s a higher core value than they’re currently eating. They’ll actually get leaner, lose weight, and get in a lot better shape, eating more total calories, but just certain types of calories that are very thermic and hard to break down. So that’s the takeaway for protein rich foods for fat loss. Have you ever wondered which protein rich foods are best for muscle gain?
What protein rich foods are best for muscle gain? Well, amino acid profiles in these foods I just listed have great value for building, repairing skeletal muscle tissue. So those are the ones that I just talked about and what protein is best for healing, repair and growth for the body. So all types of tissues, these ones I just talked about do that as well. I have read a lot of stuff about plant based proteins being good for just immune immunity.
I don’t have a lot of details on that right now, but there is some really good correlation in studies for plant-based stuff, for just overall health and wellness and longevity with some of that. But it was, we don’t have that information for it for you right now. The next is protein rich foods that heal damaged tissue. Okay, so w protein is the only nutrient responsible healing and repairing a damaged tissue.
Yes, that’s primarily like for the most part, yes, protein. You’re not gonna get it from a carbohydrate, but healing and repair and growth comes from the the, the, the, the, the protein value, which is yeah, what you’ve got to be eating to heal and repair any damaged tissue. Protein is by far the most important nutrient for building muscle. That’s true. And these foods I just talked about does that and boosting metabolism thermic effect to just explain that as well.
Next off is your calls to action. So if you want to make this actionable I would tell you guys like, Hey, that’s a lot of information. It’s very wordy. Charles. It’s a little bit beyond me. I want you guys to be successful. I want to make this as idiot proof as possible. So I encourage you to join Colaw fitness.
If you don’t, if you don’t know anything about what I’m talking about and start the free [inaudible] class. It’s the Colaw fitness three days, like your first three days for beginners, a CF 30 class and you can actually buy a journal for 10 bucks and that gives you basically a book is a CF-30 book and you can literally walk through it for the first three days of working out and it tells you how to plan your day, what foods to eat, what time to eat, how much water to drink with what you need to be taking in and everything to a T.
How to plan your day, prep your day, what to eat and what workouts to do. And the C a 30 class, there’s a free trainer, a free trainer. See a 30 free trainer that actually walks you through that stuff. Can walk you through some of the journal information and make sure that you know what to do for the first three days in fitness, I guarantee 10 to 30 pounds of fat loss in the first three days.
If you follow no more, no less than exactly what the book says and exactly what the free class does, you will lose 10 to 30 pounds of body fat. If you follow that, it forces your body to use its own fat as an energy substrate. You’re still going to be eating. You will not be hungry, you’re not going to starve. Food will still be there in your future. And I’ve had thousands of clients have a ton of success, but that’s the SI joint.
Colaw fitness is step one. Step two is go to the free CF-30 class with the free trainer and then follow the food plan. Start exercising and read the daily words of encouragement in that book for mental health and motivation. This keeps you on track for your fitness success. So Colaw fitness [inaudible] sign up for core fitness. Sign up for the free trainer class was you walk in the door, you’ll see a big sign that says free trainer.
Go over there, sign up for the of class. The first, the memberships are only $5 a month, as low as $5 a month. And that can give you an a friend and limited use of the OKC gyms, a fitness Tanny massage, free trainer instruction for a whole month. So for five bucks, it’s two people can work out tan massage. You have a free trainer for as low as $5 to join. It’s only $1. So the first month, only $1 and then it’s five bucks.
It can be as low as five bucks a month. And if you don’t like it in the first three days, we give you your money back, no strings attached. So there’s really no monetary commitment at that point. You can just get it back in the first 30 days. My highest desires, your greatest gain to follow a diet workout program.
So today we talked about the top five protein foods, talked about that, talked about leaning out and building up muscle, tone it up, how much protein you need to be eating. We talked about some action steps on how you can get started on all that. If you really want to make it actionable, go to the free CF-30 class. And then also when you get done with it, grab one of those staff and do a review.
We have thousands and thousands of reviews and multiple States of people losing weight, getting in shape just like you. Just like just, just like they have, if you look up a, go to YouTube, type in Colaw fitness reviews, and you’ll see tons of examples of people losing weight. So that’s, go to YouTube, type in Colaw fitness reviews, and you’ll see tons of people losing weight. Get in great shape. So this is Charles Colaw. Have a blessed day. Bye bye.