Introduction
Any regular athlete understands that protein is critically important for muscle building and muscles repair after training. But regardless whether you are an athlete, body builder or are simply trying to get healthier, you must have foods with high proteins in your diet. Protein intake in the right proportions facilitates the muscles to build with ease hence the muscles become strong lean muscles.
The question is, therefore, what are the best 10 foods that are rich in protein for individuals wishing to gain mass? Here, in this article, we help you with a list of protein packed foods that will help you beef up those workouts.
1. Eggs
Of course, eggs are always a part of every high-protein diet as one large egg contains between 6-8 grams of protein. In addition to providing these essential micronutrients — B vitamins and minerals — healthy fats are also included. Eggs can be taken in many forms including taking boiled, scrambled or even in an omelet. Photo Credit Secondly, egg whites also carry lean and fat free protein products.
2. Chicken Breast
The same goes for poultry products, and especially chicken breast that is not only full of protein but as lean as it can get. Of the total 200 calories 25g is walnuts and nutmeats, 22g of the total 200 calories is olives, and 31g of the total 2000 is present in 100g of cooked chicken breast. Chicken breast can be barbecued, roasted or even stir fried and used in a number of dishes.
3. Greek Yogurt
This is a Greek yogurt, and that thick texture denotes the protein content borne in this product, well suited for protein lovers. An information I found out is, a cup of plain, non-fat Greek yogurt has approximately 20 grams of protein. Probiotics are good bacteria that help with digestion, and this gives the product a great advantage because it is rich in these. Greek yogurt is normally consumed plain but it can also be taken with fruits and nuts for anhealthy snack.
4. Turkey Breast
Like with any other poultry, turkey breast contains low-fat meat and, therefore, is a good source of lean protein. The protein content in about 100 gm of cooked turkey breast is about 31 gm. Turkey is also an excellent source of B vitamins and this supports muscles. Try to add turkey to your meals either by grilling, baking it or putting it in between your bread.
5. Lean Beef
For those lovers of red meat, then the lean beef is the perfect meal for increasing your protein intake. Lean beef has 31grams of protein per 100 grams of the product. Choose lean types of meat such as sirloin, tenderloin, or flank steak since less fat portions are associated with heathy meals. Lean beef could be cooked in different ways which include grilling, roasting among others.
6. Cottage Cheese
Cottage Cheese is Coagulated milk with low fat protein that is considered as a good source of protein. It is most enriched with proteins; you can take about 14grams of proteins from a half cup of cottage cheese. This food source is also very low on the glycaemic index and high in casein, a slow releasing protein that is beneficial in building muscle and repairing muscle tissues. You can eat cottage cheese plain or combined with fruits and nuts alike.
7. Fish (Salmon, Tuna, Cod)
Fish is also another quality source of lean protein and most species of fish are richest in omega 3 fatty acids that are so important for the body. Intuitively, some of the fish that you should not use in your diet, salmon, tuna and cod are all high in protein. Salmon has the highest amount of proteins among these three fishes, with 31grams of proteins per 100grams of salmon, tuna has 25grams of proteins while cod has 18grams of proteins per 100grams of tuna and cod respectively. You can grill, bake or prepare any fish meal to include this nutrient dense protein to your diet.
8. Milk
Milk is rich in proteins and each glass of milk provides about 8gm of proteins calculated for 8 ounces of milk. Most of the vegetables also contain calcium, potassium, and other nutrient that is very important in our body. Milk can be taken plain, used as a supplement in your cup of coffee or as an accompaniment to your cereal breakfast meal or included in cooking. For lactose intolerance persons, use lactose-free milk or any dairy Milk such as almond milk which has added calcium and protein.
9. Quinoa
Today quinoa is not only a tasty grain, but also a product that containing all nine essential amino acids. Quinoa nutrient density includes the following: one hundred grams of cooked quinoa contains about 4.4 grams of protein. Quinoa is a powerful and gluten-free grain that can be enjoyably introduced to salads, sides, or even a veggie bowl.
10. Protein products: Whey protein, casein protein, pea protein.
Finally, they help to increase the amount of protein consumed besides the normal protein food sources, if you find it hard to meet a protein targeted amount. Whey and casein are protein supplements derived from milk and pea protein is derived from pea. Protein supplements come in many forms and can be ingested as a powder, bar, or even as a purely liquid drink. They are a convenient and efficient way to help you make sure you’re getting the right amount of protein for muscle gain and repair.
Conclusion
These high protein food are recommend for incorporation in your diet to support your muscles growth and recovery . When it comes to the types of food and their ratios, you can feed your muscles and really get those gains going if you know the basics of muscle building nutrition. However, before taking up any new diet or nutrition plan kindly seek medical advice or consult a registered dietitian that will advice you based on your needs and preference. So are you joining me to boost your workouts with these high-protein foods, and transform your muscles today!
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