Foods high in protein help to keep you full.
Protein is really important for another reason: It’s the building block of muscle. Your body uses it to help repair all of those muscle fibers you’ve just damaged lifting weights. If you don’t get enough protein, not only will your body be unable to build muscle, but it will eventually do the opposite, breaking down muscle to fuel itself, and you definitely don’t want that. You can work your butt off in the gym, but if you don’t give the body the fuel it needs, you won’t see the results you want. It’s quid pro quo: give your body what it wants, and it will return the favor.
There’s some debate about exactly how much protein you need. Some experts recommend one gram for every pound of your body weight. This can be a lot, though, especially if you’re trying to lose weight. Supertrainer Noah recommends 20–30 grams per meal, which is very doable.
Another aspect of protein is that it cannot be stored in your body, like carbohydrates and fat, so once it runs low there are no reserves for your body to take from. Experts state you need at least 0.8 grams of protein per kilogram of body weight. Below are some excellent sources of protein.
Top 10 High-Protein Foods
The most natural, and best muscle building food available. They are filled with not only proteins, but also vitamins and other minerals your body requires for overall development.
Is not only a decent muscle building source, but also has lots of amino acids that are essential for muscle growth. In addition to this, milk is also highly nutritious with its high levels of vitamins, calcium and minerals. So if you manage to eat a 6 ounce steak, and a glass of whole milk, your body receives 11 grams of protein in a single meal.
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Lean beef protein is around 21g per 100g. If you're not sure whether to go for red meat or white, choose a combination of the two:
4. Beef liver
Beef again, but this time in the form of liver. This is a another great source of protein: 19,4g / 100g. A good option to add not only for proteins, but also for adding folic acid, iron and zinc to your diet.
5. Chicken or turkey breast
Chicken is another great protein source that comprises mainly of lean, white chicken meat. It has minimal fat with lots of vitamin B6, which ensures optimum heart protection.
6. Seafoods such as prawns
Seafood is always a good source of animal protein, and specifically the prawns coming in at 24g of protein with only 0.8 grams of fat and a tiny 100kcal per 100g of food. A perfect choice for dieters.
Protein is not just or the meat eaters. Soybeans are legume that have more protein and less carbohydrate. Among the vegetable protein content is 3 0g per 100g of product.
You can also choose products like Tofu or Quinoa as a vegetable protein source. And there are nuts such as almonds and pistachios which have 20 g of protein along with a healthy dose of omega 3.
8. Salted cod
The protein content of fresh cod is considerable (around 20g) but the salted cod is a real protein concentrate with a contribution of 75g per 100g. A small portion of salted cod is sufficient to meet your daily needs for protein.
9. Fresh tuna
Fresh tuna is another animal protein source that provides 21,5g of protein per 100g. Similar to those of other fish such as salmon, halibut or sea bass, these endless sources of protein can bring diversity to your dishes.
Gelatine is the star regarding food protein percentage. 100g of gelatin containing no less than about 84g protein. There are plenty of commercial varieties of gelatin, so it's important to look at the packets nutritional information to choose the right option for you.
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Always remember your caloric intake when choosing your protein and remember balance is key.
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