Since now you know how much protein you need ,below you will find a list of the approved protein sources and the protein provided per serving(weighted before cooking)
Protein Sources
* Chicken 3.5oz:33 grams
*Turkey 3.5 oz:28 grams
*Top Round Sirloin 4 oz: 35 grams
*Egg Whites(10 egg whites) 35 grams
*Tuna 3.5 oz: 35 grams
*Salmon 3.5 oz: 31 grams
*Grouper 3.5 oz:31 grams
*Red Snapper 3.5 oz: 31 grams
*Whey Protein 1 scoop: between 20 to 25 grams depending on product chosen.
Choosing Your Carbohydrates.
This is the easy part.For the starchy carbs,concentrate on slow released type like the ones below.
Starchy Carbohydrate Sources
*Oatmeal (1/2 cup measured dry=27 grams of carbs)
*Grits (1/2 cup measured dry=27 grams of carbs)
*Potatoes (4 oz=28 grams)
*Sweet Potatoes (4oz=28 grams)
*Brown Rice (2/3 cup measured cooked =30 grams of carbs)
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