High Protein Foods to Eat

Whether you’ve decided to go meatless once a week or adopted a full vegetarian lifestyle, you need to keep nutrition on the front burner. Since you’ve nixed the meat, making sure your body is getting enough protein to stay strong is crucial. Protein functions to build and maintain your body, fight off disease, and keep energy levels high to you can stay alert all day.

Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.

Soy milk

While most non-dairy milks are light in protein, soy milk is the exception. If you're eschewing cow dairy for reasons such as lactose intolerance, consider using soy milk to float your cereal in, or for whipping up post-gym shakes. To keep your intake of gut-busting added sugars to a dull roar, opt for brands labelled "unsweetened." And if your goal is to avoid genetically modified foods, splurge for organic.

Eggs

King of food protein is the humble egg. A medium egg has around 6g of protein of the highest biological value, meaning it comes complete with all 20 amino acids in the most digestible form. An omelette is a good way to start the day and is a good recovery snack too.

Protein Power

This bodybuilding staple delivers more protein than other poultry cuts, which is why it should remain a constant presence in your shopping cart. To keep more greenbacks in your wallet, get chummy with the meat guy at your supermarket, who can give you a heads-up when the poultry is likely to be marked down for quick sale.

Cottage Cheese

Cottage cheese serves as great snack. It’s affordable, comes in reduced-fat versions, and also contains calcium to keep your bones strong. But you can also hide it in creamy dishes, or sub it out for ricotta cheese or sour cream in certain dishes too. Try combining with fresh veggies for a savory treat, or adding fruit and cinnamon for something more sweet.

Nuts

Whether you go for cashews, walnuts, pistachios, or any of the other varieties, whole, raw nuts are a healthy high-protein snack choice. If you're concerned about calories, limit your nut intake to a handful or two, and remember that though nuts are high in fat, it's healthy monounsaturated fat, which doesn't clog arteries and is an essential part of a healthy diet. Plus, nuts are high in fiber, which when paired with their protein content, keeps you feeling full longer.

Milk

Dairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins. You can get the same recovery-boosting effects from a milk-based fruit smoothie - such as this cranberry & raspberry smoothie recipe.

High Protein Foods for Muscle Building

Use these ten foods in your diet to aid protein synthesis and build muscle in conjunction with a strength training program. Building muscle is not about bulking up with the addition of useless non-contractile fat tissue. The other two groups, which ate high and normal levels of protein, experienced equal weight gain, and gained greater than the low-protein group. But what stood out about these groups is that rather than losing muscle mass, they gained muscle mass.

Building muscle is not as simple as just hopping in to the gym, lift a few weights and you'll get results. It requires much more than that. You'll need an excellent workout plan and then, you need a solid diet.

Whey Protein

Whey protein is great to consume before and after a heavy workout, because the body absorbs it up fast. It's the best source of protein and has the best biological value. Whey is a rich source of branched chain amino acids.

Tuna and Other Fish

High in protein, low in fat, and rich in omega-3 fatty acids. The important thing here is omega-3 fatty acids. They are essential, not only for health reasons, but additionally because they improve fat loss and ensure the proper purpose of your body processes, such as your metabolism.

Fish

Fish is another great source of protein. It has to become a regular part of your diet. It contains no carbohydrates and fewer saturated fat. Trout sardines and salmon are the top varieties to consume. Fish have 6g protein per ounce and are generally high in Omega-3 fatty acids. Fish is easier to digest than beef or pork.

Eggs

Eggs contain high quality protein, nine essential amino acids, choline, the proper of fat, and vitamin D. To sum it up, they are the most value for money. And please be aware, eggs are not harmful for your health, as numerous research has already shown.

Turkey and Chicken

Chicken and turkey both have a higher amount of protein and less saturated fat than red meat. One ounce of turkey and chicken breast contains 9g of protein. They're a rich source of B vitamins, phosphorus and tryptophan. The high level of proteins makes poultry a much better and healthier choice.

Nuts

Nuts are the best snack because they contain quality protein and good fat. Peanut butter, peanuts and almonds are high in protein. Almonds and peanuts contain 8g and 9g of protein per ¼ cup.

Fruits and Vegetables

Firstly, fruits and vegetables really are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. Secondly, they offer tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide, which helps to purge out the substances your body does not need.

Cottage Cheese

The amount of protein in cottage cheese differs with respect to the brand. ¼- cup of cottage cheese contains about 7g of protein. Ensure that you check the label before buying cottage cheese. It is advisable to purchase cottage cheese made from low-fat or skimmed milk. You may also make cottage cheese at home.

Low Fat and Chocolate Milk

Milk is a superb combination of whey protein and casein. Consume low fat milk as much as possible. Chocolate milk can be the very best after workout beverage, as it contains all the required components needed by your body after a heavy workout. It has a high water content that prevents dehydration.