What Are The Benefits Of Eating Protein
High Protein Sources: Where To Get Your Protein From
Well since I love you all so much and want to make this as easy as possible for ya, I created The Ultimate Protein Cheat Sheet!
Check that out for a full breakdown of amazing protein sources, or use this macro cheat sheet for a quick snapshot of some protein sources!
This should help give you an idea of which foods are great protein sources.
But the foods dont stop there. Oh no, I have a TON of high-protein recipes right here on my site for you. Whether you want to use whey protein powder, vegan protein powder, or no protein powder at all, I have many high-protein recipes for ya.
These Seven Foods Give You The Protein And Carb Punch You Need To Gain Mass
Protein isnt the only thing you need to gain muscle mass; carbs are a necessity, too. Yes, were encouraging you to eat carbsin case you havent gotten the memo by now, theres nothing to fear when it comes to this macronutrient .
Protein intake after a rigorous workout is essential so muscles can be repaired, making us ready for another session the next day. But carbohydrate intake is just as crucial. As you probably know, our bodys main and preferred source of energy is carbs. When we workout, whether through lifting weights or running, we deplete those energy stores and have to replace them. More importantly for bodybuilders, eating carbs is vital toward glycogen replenishment.
Youre not likely to get the pump youre after if all you focus on is protein. But before you reach for a loaf of bread, lets remember that just about every macronutrient has to come from a quality source. Although its important to eat dietary fats you shouldnt be reaching for the lard or palm oilsame goes for protein and carbs.
Odds are youre probably eating most of these foods already, but its good to know that these can be added to your post-workout diet to maximize your gains. Well also dispel some myths that certain foods, such as pork tenderloins, dont belong in a bodybuilders diet. Spoiler alert: they do.
Here are seven nutrient-packed foods that give you the dose of protein and carbs that you need to get big. And theyre all readily accessible at your local supermarket.
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Okinawan Diet Pros And Cons
The Okinawan diet is a good example of a low-fat, high-carb, low-protein diet. It’s well-known that Okinawans have a longer-than-average life span and reduced incidence of various types of disease. In particular, Okinawans:
- Gain less weight
- Show fewer biomarker-based signs of aging
- Are less likely to die from age-related diseases like heart disease and cancer
The Okinawan diet is essentially based on eating fewer calories than average while consuming primarily complex carbohydrates. The residents of Okinawa typically eat a substantial amount of sweet potatoes and other vegetables as their primary foods. They also eat grains like rice, wheat and barley, legumes such as soy and small amounts of fish. Very little fruit, meat, eggs and dairy are eaten.
It’s clear, however, that eating a diet like this can result in consuming a proportion of nutrients different from what is recommended by the USDA Dietary Guidelines. The Okinawan diet is extremely rich in certain nutrients:
- Vitamin B6 is consumed at 221 percent of the recommended daily intake.
- Folate is consumed at 295 percent of the recommended daily intake.
- Vitamin C is consumed at 289 percent of the recommended daily intake.
- Vitamin E is consumed at 190 percent of the recommended daily intake.
- Vitamin B2 is consumed at 45 percent of the recommended daily intake.
- Vitamin B12 is consumed at 27 percent of the recommended daily intake.
- Vitamin D is consumed at 2 percent of the recommended daily intake.
Benefits Of A Diet Rich In Proteins
Your organs, tissues, muscles and hormones are all made up of proteins. This is why they are known as the building blocks of life. Proteins do most of the work inside our body cells and are important for building the structure and functions of our organs and tissues. All proteins are made of 22 building blocks, known as amino acids. Of these 22 proteins, nine are essential amino acids and must be given to the body through your diet, as your body is incapable of making them itself.
A lot of protein in your diet comes from lean meats like eggs, fish, chicken, etc. Some plant-sources of proteins are also available for vegetarians, but these are not sufficient to meet your body’s daily requirements. This is why you need to keep a balance between plant-based and animal-based protein sources to meet your body’s protein demands.Also Read:;6 Signs You Are Eating Too Much Protein
A diet high in proteins has a number of health benefits, including maintaining a healthy body weight and losing extra fat. A diet rich in proteins and low in carbohydrates can help you bulk up faster and workout with more energy. Moreover, protein-rich foods have also been known to stabilise blood sugar levels, eliminating the need for you to eat more frequently. This effectively leads you to consume fewer calories. Protein-rich foods have also been found to improve learning abilities and concentration, as well as reduce brain fog. Proteins also stimulate absorption of nutrients from food.
Good Protein Sources To Try
Ultimately, the best protein sources provide high amounts of protein and beneficial nutrients per calorie.;
This includes the following:
These options are your best bet to hit your daily protein macro goals and achieve higher protein intake regularly.;
However, there are still some serious benefits to other proteins that provide a mixed macro ratio. While they may not be the most protein dense overall, they can still contribute nutrition and health benefits.;
Not to mention, your overall diet is not designed to be pure protein, and finding macro balanced foods and meals that match your nutrition needs is an efficient way to get better balance overall.;
This is especially true for vegans and plant based eaters who rely on plant based proteins that tend to also be a source of fat or carbohydrates.;
It is a balancing act, figuring out what macro ratios work best for you.;;
Here are 30 additional good protein sources to consider:;
Almonds And Macadamia Nuts
Not all nuts are good choices for keto vegetarians. Why? Besides the fact that some nuts are too high in carbs, they are also easy to over-consume. ;
Youll be surprised what a true serving of nuts looks like. Its a quick way to go over your macros.;With that in mind, you want to choose nuts that are both low in carbs and high in protein.
Make Sure Youre Getting Enough Protein
Too little protein can compromise your lean tissue mass . When daily protein intake is inadequate, the body turns to lean tissue to meet its protein needs. This happens more rapidly when fasting for a prolonged period .
Itâs easy to get your protein needs met through meat consumption, but itâs not the only way. Because a ketogenic diet is high in fat and moderate in protein, vegetarians, vegans and pescetarians can follow this lifestyle as well.
One ounce of protein-containing food contains about 7 grams of protein.
Here are a few options for what a dayâs worth of protein intake could look like for someone needing 14 ounces of protein-containing foods :
âOption 1: Meat-eater
- 5 oz tuna
Option 3: Vegetarian
- 4.5 oz cheese
- 2 oz nuts
- 4.5 oz high protein tofu
- Â½ cup Greek Yogurt, plain, whole milk
Have A Protein Shake For Breakfast
Many smoothies contain a lot of fruit, vegetables, or juice, but very little protein.
However, a shake or smoothie can be a great breakfast option, especially if you choose nutritious ingredients.
Whey protein powder has been studied the most and seems to have an edge over the others when it comes to helping you feel full (
Heres a basic whey shake recipe:
Whey Protein Shake
- 8 ounces of unsweetened almond milk
- 1 scoop of whey powder
- 1 cup of fresh berries
- stevia or another healthy sweetener, if desired
- 1/2 cup of crushed ice
Combine all ingredients in a blender and process until smooth.
Having a protein shake for breakfast helps you start the day off right. Whey may be the best type to use.
The Tale Of Two Vegetarians
Vegetarian #1;- gluten-free pasta, tomato sauce, tofu, bread, crackers, bliss balls, fruit, dried fruit snacks, smoothies, protein powder shakes, protein bars = high carb, high sugar, high processed meals.
Vegetarian #2 – salad, nuts, avocados, natural yoghurt, blue cheese, seeds, vegetable smoothies, nut butter, tahini, fish and eggs = balanced, lower carb, unprocessed meals. Diversity is the key.
Almost Zero Carb Snack Options
This list will expand your snack options without net carb intake climbing too high. Just make sure you eat them in moderation or else the carbs and calories will accumulate quickly.
If you are looking for keto-friendly condiments and dressings in the grocery store, make sure you read the nutrition facts and ingredients label carefully. You will find that most of these products have sugars and carbs in them.
Protein And Calorie Needs
Men and women should aim to consume at least the recommended dietary allowance, or RDA, for protein each day. According to the Institute of Medicine, RDAs are 46 grams of protein for women, 56 grams for men and 71 grams of protein each day for pregnant and nursing women. A study published in a 2010 edition of the Journal of the International Society of Sports Nutrition reports that some athletes may require up to 0.91 grams of protein per pound of body weight each day.
A study published in a 2012 edition of Food and Nutrition Research reports that men and women need about 13 to 18 calories per pound of body weight each day, depending on how physically active they are. Calorie needs may be higher for athletes, and lower for people trying to lose weight.
Add Quinoa And Black Beans To Homemade Veggie Burgers
Move over, beef burgers; veggie burgers with quinoa and black beans are packed with fiber and have anti-inflammatory properties. No, you won’t get that juicy, beefy taste, but you might be pleasantly surprised by how much better you feel afterward. If you’re feeling a little nervous about making your own patties, then start by scoping out our guide to the 32 Best and Worst Veggie Burgers.
Add Spirulina To Your Smoothies
One simple way for how to get more protein is to make it a topping. Nutritionist Ashvini Mashru,;RD, recommends spirulina, the superfood youve never heard of. This natural algae is one of the most potent protein sources available, with nearly 16 grams per ounce. Not to mention its a great source of antioxidants, B vitamins, iron, calcium, and other nutrients. Add it to your fruit smoothies or protein shakes! Dont miss the other ways spirulina benefits your health.
What Is A Vegan Diet
A vegan diet contains no animal products. Unlike some vegetarians, vegans dont eat eggs or dairy products. Those on a vegan diet also avoid animal-based ingredients like gelatin, which is made from bones and hides.
Is being plant-based or vegetarian the same as being vegan? Not always. Although the terms are sometimes used interchangeably, they mean different things.
Also, a vegan or vegetarian diet is not automatically a nutritious diet. For instance, white bread, cane sugar, refined flour crackers, and desserts can all be vegan or vegetarian.
Definitions of plant-based diets vary. Although they all focus on vegetables and other plants, some may include small amounts of animal foods.1
People typically choose a plant-based way of eating for health, environmental, or ethical reasons.2 For some or all of these same reasons, vegans do not use animal products, including clothing and other items made from animals, like wool, leather, or suede.
Nuts Nut Butters And Seeds:
- Hemp seeds, hulled: 25 grams of protein and 4 grams of net carbs per 1/2 cup
- Sacha inchi seeds: 18 grams of protein and 1 gram of net carbs per 1/2 cup
- Peanuts: 18 grams of protein and 9 grams of net carbs per 1/2 cup 19
- Peanut butter : 16 grams of protein and 8 grams of net carbs per 1/4 cup
- Almond butter: 15 grams of protein and 7 grams of net carbs per 1/4 cup
- Almonds: 14 grams of protein and 6 grams of net carbs per 1/2 cup
- Sunflower seed butter : 14 grams of protein and 4 grams of net carbs per 1/4 cup
- Tahini: 10 grams of protein and 8 grams of net carbs per 1/4 cup
Monitor Your Electrolyte Consumption
Maintaining proper electrolyte levels is imperative for optimal athletic performance.
The main electrolytes;you should always monitor include sodium, potassium, and magnesium. These are the top three electrolytes youre likely to lose through sweat and urine.
Its crucial to refuel your body with keto-friendly, nutrient-dense foods to ensure your body is performing at its best during your workouts.
Ketogenic-friendly, magnesium-rich foods include:
Ketogenic-friendly, potassium-rich foods include:
You can also supplement with keto electrolytes;if you are prone to electrolyte deficiencies or you just want a quick and easy option.
How Much Protein To Eat On Keto
The Standard American Diet is dense in carbs, with some protein and very little fat. On keto, you take a seemingly opposite approach, with the bulk of your calories coming from fat, some calories coming from protein, and very few from carbohydrates.
While every person has individual needs, most people follow these macronutrient guidelines to enter ketosis:
- 75-80% of calories should come from fat
- 20% of calories should come from protein
- 5% of calories should come from carbohydrates
This is a common way to break down your macros on the ketogenic diet. And while it may help you to start producing ketones, it may not be the most effective approach for overall body composition and weight loss.
Instead of setting up macronutrient percentages, theres a better alternative.
Butter Chicken In The Slow Cooker
Easy healthy slow cooker butter chicken recipes that are so delicious and tasty. This Instant pot Indian recipe makes within 30 minutes at home, so thick, creamy, rich, and authentic dish that you can serve with rice, roti, or pulao, etc. This butter chicken or murgh makhani is best for any occasion dinner party, try this chicken recipe at home, today, now! I already add this on my chart of high protein meal prep recipes.
Suggested: High Protein Slow Cooker Recipes
Almost Zero Carb Eggs And Dairy
Youll find a high-fat dairy product and eggs in most keto recipes. Heres a quick breakdown of the almost zero carb varieties of these keto foods:
- Heavy Cream
Where possible, try to opt for heavy cream to keep the carb content down and the fat content up. For replacing other dairy, like milk, try to go after nut or coconut based alternatives. These are becoming more common and usually contain only 1g carbs per cup.
- Eggs. Eggs will be the most versatile keto food in your low-carb arsenal. You can have them fried, scrambled, poached, in omelets, in quiche, boiled, deviled, in keto baked goods, and in egg salad. Each type of egg will vary in its net carb content from .2 to 1 g. Be sure to check each carton. If it says it has 0 grams of carbs per egg, then count that as 0.5 grams of net carbs to play it safe.
- Heavy Cream. Most heavy whipping cream brands have a bit less than 1 gram of carbs per tablespoon, even if the packaging declares it has zero carbs. Make sure you check labels carefully each brand of cream is very different. If the label claims it has zero carbs, then count that as 0.5 grams of net carbs to play it safe.
- Half-and-Half. Because it is typically made from equal parts whole milk and cream, half-and-half will always have more net carbs per tablespoon than heavy cream. Each half-and-half product will vary, but in general, they will contain 1-2 grams of net carbs per tablespoon.
The 22 Best High Protein Low Carb Vegetarian Foods For Bodybuilding
Protein is king in the world of bodybuilding, and getting enough of it on a plant-based vegetarian diet can be challenging. Making gains in the gym doesnt need to come at the cost of missing out on the health benefits of a plant-based vegetarian diet though. In this post well be covering 23 of the best high protein low carb vegetarian foods for bodybuilding and strength gains.