You should always have foods high in protein at home if you try to build muscle or gain weight.
Muscles need protein to survive and the more energy you use the more protein does your muscles require. You might wonder, what is the most healthy and best protein source? I have gathered a list of the 10 best foods in protein.
- Chicken Breast– 3.5 oz has a whole 30 g of protein (pick the leanest meat you can find)
- Tuna– The fattest fish on the planet, 6 oz has 40 g of protein.
- Salmon– Another fat fish that tastes really good. 3.5 oz include 27 g of protein.
- Pork Loin– 4 oz has 29 g of protein.
- Eggs– One breakfast egg has 7 g of protein.
- Milk– 1 glass (200 ml) of milk has 8 g of protein.
- Cheese– Hard to measure but cheese has a lot of protein. Example: A cup (226 g) of cottage cheese contains 27 g of protein
- Peanuts– 1/4 cup has 9g of protein.
- Peanut Butter– 2 tablespoons has 8g.
- Yogurt– 10g protein per cup.
- Bacon– 3g in 1 slice.
Sticking to these high protein foods should help your muscle production and give you enough energy. Just remember that foods high in protein mean nothing if you don’t use them properly and follow a sound nutritional plan. Try to get a good nutrition plan and stick to it.
The best protein food supplemental you can buy is whey protein. This is the ultimate food and has been proven to be the best protein food. There are many different kinds of supplements that include the whey protein and that might be the subject of another article. Hope you now know what foods are high in protein.
How Much Protein Do You Really Need?
There is a formula that is typically used to determine how much protein a person needs; however, there are variables that have to be accounted for during this process as well. The basic protein formula is 0.8 grams of protein per kilogram of body weight.
To get the right amount of protein using this formula, you simply divide your current weight in pounds by 2.2 which will give you your weight in kilograms. That number is then multiplied by 0.8 to determine your daily protein needs. However, if you are a very active person, your daily protein needs will automatically go much higher. If you are not active at all, your protein needs will be lower.
In addition to activity levels, you have to know your basic health condition as well to determine the right amount of protein that you need because certain health conditions mean that you will need to get more protein to regain your health.
While high protein diets may push protein above this 0.8 gram per kg mark, it will not go that much farther. The average bodybuilder only gets about 1.5 to 1.7 grams of protein per kilogram of their own body weight to get bigger. They do not build their remarkable bodies with protein alone, but with good overall nutrition, dedication, and hard work. Genetics also play a large role in their size and the ability to build large muscles.
How High is Too High?
Most of the high protein diets get around 30% of their daily calorie intake from protein with carbohydrates and fats making the other 70%. Taking protein intake up to 35% and lowering fat intake to around 15% is beneficial for weight loss and can help the dieter feel full for longer than the lower protein amount.
However, protein intake of higher than 35% is not recommended because it can lead to a number of serious health conditions including cardiovascular disease, high blood pressure, kidney disease, and kidney and gall stones. The American Heart Association suggests that protein intake is limited to no higher than 35% for safety and that the bulk of the protein comes from very lean meat or plant sources whenever possible.
Using a Protein Supplement to Ensure Protein Intake
While most people know what they should eat, there are many times when they cannot eat these foods because they do not have the time to sit down for a healthy meal or they are too busy on the road to stop and get something that qualifies as healthy.
Because so many people are just too busy, the concept of using a protein supplement became a viable alternative to the less-than-healthy food choices on the road and certainly better than continually skipping meals. Protein supplements can be found in many forms, including the protein supplement Profect from Protica.
Small in size, Profect is high in protein, low in calories with zero carbs and zero fat. In addition to Profect, Protica also offers Proasis, the first all-natural protein supplement. Both Profect and Proasis are available in a number of sizes, including the single serving size, and a number of refreshing flavors so that there is always a variety of digestible and healthy protein to be consumed.
Increasing Protein and Good Health
In addition to using protein supplements such as Profect and Proasis, there are a number of healthy protein-based foods such as skinless, roasted turkey breast, salmon, and eggs. Non-meat food sources that are high in protein include milk, cottage cheese, other cheeses, soy foods, and other plant-based proteins.
- Dr. Charles Clark, Maureen Clark. The new high protein
- Michael R Eades MD, Mary Dan Eades MD. Protein power
Paul Vandyken is a personal trainer, nutrition coach. His personal website is RigorFitness.com. His blog has articles, videos, and pictures with tips, tricks about fitness, nutrition, and healthy lifestyle. If you are on the journey to your healthy and happy lifestyle, visiting his blog may worth a look or even help you enhance your process.