High Protein Foods To Eat For Muscle Growth
Food is quite literally our life energy source, think of it like high octane gas that fuels our brain and body. Eating specific foods may help when looking for muscle growth to occur. Our brain needs about 130 grams a day of carbohydrate to function optimally. Its important for any nutrition plan to include all the major macronutrients and micronutrients. Our body also need amino acid-rich sources of protein for muscle growth to take place. Amino acids are considered the building blocks that eventually help form proteins. Almost all foods contain some source of protein. Amino acids are important because they play a big role in protein synthesis, tissue repair and nutrient absorption.
There are 20 different amino acids that are grouped together making up three separate categories. The body makes 12 of these amino acids and we get the other 8 from food we eat. The cool thing is our body produces thousands of different proteins using just these 20 amino acids. Amazing!
Non-Essential Amino Acids
Non-essential amino acids do not need to be included in the diet. Nine out of the 20 amino acids are essential, but adults only need to obtain eight of them: valine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan. The ninth amino acid, histidine, is only essential for infants. Your body doesnt store amino acids, so it needs a regular daily supply of these essential building blocks.
Essential Amino Acids
1. Beef, Pork, Wild Game
Very High Protein Diets Are Dangerous
Some fad diets promote very high protein intakes of between 200 and 400g per day. This is more than five times the amount recommended in the Australian Dietary Guidelines. The protein recommendations in the Guidelines provide enough protein to build and repair muscles, even for body builders and athletes. A very high-protein diet can strain the kidneys and liver. It can also prompt excessive loss of the mineral calcium, which can increase your risk of osteoporosis.
Tips For Getting Started
You may be eager to begin this meal plan right away. But first, there are a few things to do in order to have a safe, effective, and enjoyable experience.
Note: This meal plan is both high in protein and very low in carbs. For the next two weeks, youll eat between 14 and 26 grams of net carbs per day. If youre currently eating a higher carb diet, you may experience some carb withdrawal symptoms within the first week.
You May Like: Do Special K Protein Bars Make You Gain Weight
How Much Protein Do You Need In A Day
The number one question I get on this blog is how much protein do we need. The answer is, if you are eating adequate energy, meaning your calories are enough to maintain your weight), than its likely you do not need to worry about the amount of protein you are consuming.
Most foods, even vegetables, contain some amount of protein, so if you are consuming adequate calories, you probably have enough protein.
With that said, the amount of protein you might want to get in your diet, can move towards depends on your goals.
For the average adult however, 1.0-1.6 grams of protein per kg of body weight is a general guideline. Converted to pounds, this means, if you are 100 lbs, you would thrive consuming approximately 50-70 grams of protein per day.
I am close to 100 lbs, and lift some pretty heavy weights. So Ive chosen to eat more protein, although it isnt necessary. Ive increased this amount to 1 gram of protein per pound .
How Much Protein Should One Eat Everyday
In India, 9 out of 10 people consume less-than recommended protein in their diet as per a recent study Protein Consumption in Diet of Adult Indians: A General Consumer Survey . The Indian Council of Medical Research recommends 0.8 to 1 gm protein per kg body weight per day to fulfil the basic nutritional needs of Indians.
The ICMR calculated protein levels for Indians based on per kg of reference weight for all ages.Protein consumption of 2530% of total daily calories increases metabolism by up to 80100 calories per day compared to lower protein diets. Hence, for a 1200-calorie diet you roughly need to consume 72-75gms of protein.Recent research also shows that high-protein, low-fat diets promote weight loss more effectively than high-carb, low-fat diets.
Must Read: How to Lose Weight Quickly in 2 Weeks?
You May Like: Premier Protein Artificial Sweetener
Common Concerns About High
According to some scientists and outdated published articles, high-protein diets can be harmful to your kidneys, bones, and blood sugar. Some even believe that higher-protein diets lead to higher rates of cancer.23
With respect to kidney health and protein intake, it is well-recognized that people with severe chronic kidney disease should restrict protein intake. Dietary protein will not, however, cause kidney dysfunction in people with healthy kidneys.24
With respect to bone health in older adults, it was previously believed that high protein intake would lead to osteoporosis via inducing chronic metabolic acidosis . Multiple studies have since failed to show that high protein intake causes loss of bone density and fractures.25 In fact, protein may even help bone health.26
Another concern with a high-protein diet especially for those on a low-carb diet is that the amino acids in dietary protein could cause a significant rise in blood sugar.27 According to studies, however, the opposite may be true, and increased protein may improve blood sugar.28
With respect to lifespan, data from flies, mice, and other animals suggest that restricting protein may increase longevity, while human data are very weak.29 We need to consume adequate protein to prevent loss of muscle tissue and frailty as we age, so restricting that nutrient in order to increase lifespan may not benefit general health.
Quality High Protein Foods You Need To Eat
So you want to follow a healthy diet and you take a close look at your options: Paleo vs. Keto, Blood type, Atkins, Vegan, Mediterranean, and the list goes on The majority of most of these diets have one thing in common, and thats high protein foods.
95% of your body weight is dependent not on exercise but on what you eat.
Eric Edmeades, Author of Mindvalleys WildFit Program
Why is protein such as highly prized nutrient, compared to its siblings: carbohydrates and fats?
Thats because protein is responsible for our cells growth and development. Without protein, our cells cant grow or repair themselves.
Its undeniable that protein is a vital nutrient for our health.
However, not all foods with protein are good for your body.
In this article, youll learn what you dont know about protein and a comprehensive list of high protein foods.
So, lets get cooking.
Don’t Miss: Nature’s Bounty Protein Shake Vs Shakeology
What About Protein Powders
Although our bias is that you should get most of your protein from whole foods, protein powders can still be part of a healthy, high-protein diet.
You may not need protein powders if you prioritize the food on our list of best high-protein foods. But if you fall short of your daily targets, protein powders are an easy and convenient way to get more protein.
Plus, protein powders are a great way to create high-protein versions of your favorite desserts, low-carb bread, or smoothies.
If you are going to use protein powders, make sure they have few additives, such as sweeteners, maltodextrin, seed oils, or fillers.
Animal and plant protein powders are both good options, and you can choose which works best for your taste, preferences, and carbohydrate goals.
High Protein Foods List I Eat The Most
I got a text from a friend recently asking me for a list of high protein foods to eat. While many people are interested in ways to get more protein in their diet, this friend is pregnant with twins!
Im a huge fan of balance in eating from all the food groups. However, a list of protein ideas is right up there next to veggies as the food group that people struggle to get enough ideas. Fruit and grains are a cinch to eat enough of, but protein and vegetables take planning and attention!
I do like to keep a list of high protein foods to share with people because it can be as simple as selecting something from the list for each meal. Here are my 25 favorite sources of protein in order of how often I eat them!
Also Check: Protein Shake Cholesterol
Grains And Legumes Contain Antinutrients
Its also important to note that most organisms dont want to be eaten. Grains and legumes are no exception. To get their genes to the next generation, they need to survive.
Many plants produce chemicals to discourage animals from eating them .
Some of these function as antinutrients substances that can prevent the absorption of nutrients and inhibit digestive enzymes.
One example is soybeans. Because they contain enzyme inhibitors, they are toxic when raw .
Even though most grains and legumes are edible after being cooked, cooking doesnt eliminate all antinutrients .
Many non-industrial populations throughout the world have eaten grains without problems. However, most of them used traditional preparation methods such as soaking, sprouting, fermenting, and cooking to significantly reduce the number of antinutrients.
While antinutrients dont adversely affect health in most people, they can contribute to vitamin and mineral deficiencies in people who rely on legumes or grains as a dietary staple .
However, antinutrients arent necessarily unhealthy. Phytic acid, for example, is a strong antioxidant that contributes to the beneficial effects of grains and seeds .
Sprouting soaking grains in water and allowing them to germinate causes a number of biochemical reactions in the grains.
The benefits of sprouting include increasing the number of beneficial nutrients and reducing the number of antinutrients .
Can You Eat Too Much Protein
For most of us, our daily protein requirements are easily achieved by a healthy, balanced diet. The Department of Health advises adults to avoid consuming more than twice the recommended daily intake of protein . This is because, in the long term, consuming too much protein might lead to health issues such as an increased risk of osteoporosis and a worsening of an existing kidney problem. However, research in this area is mixed and it is likely that other factors may influence outcome, such as whether the protein is of animal or vegetable origin and how balanced the diet is in terms of vitamins and minerals.
One of the main issues with our Western diet is that often, our breakfasts and lunches are low in protein but high in carbohydrates, with a protein-packed evening meal. It is better to aim to spread your protein intake out throughout the day. Try our suggestions for high protein breakfasts, high protein lunches and high protein dinners.
Also Check: Best Protein Treatment For Natural Black Hair
Protein Changes The Levels Of Several Weight Regulating Hormones
Your weight is actively regulated by your brain, particularly an area called the hypothalamus .
In order for your brain to determine when and how much to eat, it processes multiple different types of information.
Some of the most important signals to the brain are hormones that change in response to feeding .
A higher protein intake actually increases levels of the satiety hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin .
This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.
Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake.
What It Is And How To Do It
You may have heard that high-protein diets can help with weight loss and metabolic health. Thats why, at Diet Doctor, we feature high-protein recipes and meal plans. But how do you know if a higher protein diet is right for you?
This guide will explain what high-protein diets are, help you find the best high-protein foods, and explore the potential benefits of high-protein diets.
Also Check: Special K Protein Bars Healthy
The Best Foods For A High
The best high-protein breakfasts start with protein-rich foods. Our recipes below feature high-protein breakfast foods such as:
- nut butter
- protein powder
Read on to discover nearly three weeks’ worth of mouthwatering high-protein breakfasts that deliver exactly what your body needs for breakfast. Combine that with these best-ever ways to boost your metabolism and you’ll reach your body goals in no time!
Protein Punch: 24 gramsYou’ll Need: 2% Plain Greek Yogurt, fresh strawberries and blueberries, sugar, mint leaves, granola
Not only is this recipe great for breakfast, but it’s so decadent, you could even enjoy it for dessert! The protein in this recipe comes from two sources: the homemade granola contains 4 grams of protein per serving while 7 ounces of Greek yogurt contains 20 grams of protein.
“Greek yogurt has double the protein compared to traditional yogurt due to the straining process,” says Amidor. “In addition, it is low in lactose and a fermented food which provides live, active cultures that may act as probiotics and keep the gastrointestinal system healthy.” All the more reason to dig in!
Get our recipe for Greek Yogurt Parfaits.
Protein Payout: 24 gramsYou’ll Need: Black beans, eggs, feta cheese, salsa, avocado, cumin, lime, hot sauce, salt, pepper
Get our recipe for Black Bean Omelets.
Tips To Follow A High
- Add at least one high protein source in each meal to meet your daily nutrition goals. Make it a habit to eat your proteins before carbs in every meal, as proteins are satiating and minimise sugar and insulin spikes. You can start your day with a protein-rich breakfast and thus reduce the number of calories in subsequent meals.
- Opt for protein-rich snacks like roasted nuts, peanuts, channa or seeds with fruits. Cheese or cottage cheese and yoghurt are options too. Add your favourite fruits to yoghurt with some nuts and seeds to make it extra delicious and nutritious.
- Try experimenting with meals, like combining cereals with pulses for essential amino acids or cereals with millets to optimise protein.
- Keep a food journal to track the quantity and quality of your proteins.
NOTE:You must consult a professional before starting a high-protein diet to prevent any complications. Those with underlying medical problems, especially those related to kidneys, should see a doctor
Must Read:Things You Should Avoid To Lose Weight
Don’t Miss: What Does Protein In Your Kidneys Mean
Foods To Eat On A High
Just because youre eating a high-protein, low-carb diet doesnt mean meal prep has to feel like a rollercoaster ride filled with highs and lows. One of the best tips for high-protein, low-carb eating is to plan your meals in advance. Keeping a go-to food list handy and a stocked pantry and fridge filled with approved ingredients makes it easy to pull together a snack or a quick dinner without messing up your food goals. Keep reading to learn what to enjoy and what to skip.
Smoked Salmon And Boursin Cheese Frittata
Protein Punch: 16 gramsYou’ll Need: Eggs, 2% milk, light sour cream, kosher salt, pepper, diced red onion, light Boursin cheese, smoked salmon, extra-virgin olive oil, chives
It’s no secret that eggs are the classic protein-packing breakfast many people turn to each day to kickstart their morning. While mastering the art of creating the perfect scramble is always commendable, there are plenty of other ways to cook up eggs for an even more filling meal. That’s where our smoked salmon frittata with Boursin cheese comes into play. This recipe is easy to make and ready in just a few minutes.
Protein Punch: 10 gramsYou’ll Need: Eggs, 2% milk, artichoke hearts, feta cheese, sun-dried tomatoes, turkey or chicken sausage, salt, pepper, frozen pie crust
Most quiches suffer the burden of excessive amounts of heavy cream and cheese. This quiche dispenses with the heavy dose of dairy fat and instead gets its flavor and substance from antioxidant-dense sun-dried tomatoes, artichoke hearts, and lean protein-packed chicken sausage.
Get our recipe for Artichoke Feta Quiche.
Protein Punch: 20 gramsYou’ll Need: Canned chickpeas, extra virgin olive oil, yellow onion, rosemary, salt, mushrooms and asparagus
Protein Punch: 12 gramsYou’ll Need: Rolled-cut oats, milk, peanut butter, maple syrup, chia seeds
Get our recipe for Peanut Butter Overnight Oats.
Protein Punch: 22 gramsYou’ll Need: Ezekiel toast, peanut butter, chia seeds, honey, banana
Eat This, Not That!
Read Also: Nature Valley Protein Bars Bodybuilding