Choose the best protein sources
Proteins make up the building blocks of muscle tissue, important organs, hormones, skin, and pretty much everything that essential in your organism. Because of that, you should consume high-quality proteins as often as possible. Clinical studies have confirmed that this can improve overall health in different ways, such as helping you lose belly fat while enhancing your muscle size, energy levels, and strength.
Nutrition with high protein percents also can lower blood pressure, and successfully fights diabetes and more.
The recommended intake per day for protein is 56g for males and 46g for females. However, many fitness and nutrition experts believe that humans need much more than that in order to function normally. Here is a list of five food loaded with protein.
Eggs – A perfect source of protein
Eggs are one of the most complete foods widely available. Eggs have a significant role in giving a healthy diet for all people and specifically bodybuilders. Bodybuilders damage protein fibers due to strong training, so their diet must contain more protein than the diet of the average person. Every egg contains about 6gr of high-quality protein. Eggs are also a great source of many vitamins, including vitamin A, vitamin E, vitamin K, vitamin B12 and other types of B vitamin, folic acid, and riboflavin. It is also loaded with eight essential amino acids. An egg is simply digested and is very useful in ensuring a balanced diet for us all, especially bodybuilders.
Most kind of fish contains an excellent amount of protein. It can provide vitamin B12, which is very important for energy and iron. Fish is a healthy alternative for some overused meat options (a salmon steak has 1⁄4 the saturated fat of the beefsteak). Some perfect solutions from Food Guide include salmon, trout, tuna, shrimp, scallops, sardines, pollock, and mackerel. If you consume fish from a can, it is imperative that you keep an eye on the amount of sodium.
Whey Protein Powder
Whey protein powder contains a high degree of protein, approximately 24 grams per scoop. Whey protein powder is easy to use—just mix it with enough water and is ready to be consumed. It is clean and easy to digest. It can be used whenever you need no-prep, quick protein (after training, for breakfast, or a low-protein meal).
Meat provides BCAAs (branched-chain amino acids), which are a significant role in accelerating muscle recovery. Leucine makes up one-third of muscle protein. It especially can help to stimulate repair after your workout. Pork is one of the greatest sources of leucine. It is a perfect addition to a post-workout snack or meal. Fish, eggs, chicken, turkey and lean beef also support great amounts of leucine.
Turkey and Chicken
A turkey should not be on the table only during the Christmas holidays. It contains a higher percentage of protein per gram than most other kinds of meats including chicken. Chicken is an classic source of lean protein. It contains huge amounts of protein. Chicken also being very low in fat, especially if your choice is skinless breasts.
Some important tips for including protein diet
- Eggs are ideal lunchbox fillers for children and adults.
- Choose skinless poultry trimmed of visible fat or lean meat, and also include seafood and fish 2 to 3 weekly.
- Avoid all meat products like hot dogs, sausages, salami, smoked meat…
- Add legumes to casseroles, soups, meat sauces and salads to extend the meal and enable extra texture and flavor.
- Include about 30 grams of nuts daily (as a snack or breakfast cereal).