What Is The Best Protein Diet

Why Do We Need Protein

Best protein foods (Ultimate Guide to Protein Part I)

Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. Everyone needs protein in their diet, but if you do endurance sports or weight training you may benefits from increase your protein intake, as well as factoring it into your training routine at specific times to reap its muscle-building benefits.

Studies also suggest that as we get older we may benefit from eating more protein because it helps minimise the muscle loss associated with aging.

High Protein Lunch Ideas

If you have a busy day ahead, these high protein lunch ideas are just what you need to power through. They provide lasting energy for your days big accomplishments.

Oftentimes, high protein means high meat, but doesnt always have to be the case! There are plenty of meat-free and animal product-free recipes to accommodate any diet.

Want to save this recipe? Enter your email below and we’ll send the recipe straight to your inbox!

Whether youre following the Keto diet, a Paleo plan, or just trying to limit your carb intake, theres something for you on this list!

Each recipe is packed with nutritious ingredients and tons of flavor.

Look forward to your lunch and pack something you want to eat for a change.

With these 25 easy high protein recipes, you can feel good about what you are putting into your body and keep your day on the right track.

Over the years, tuna salad has gotten a bad rap, but this recipe is here to change that.

Both tuna and peas are nutrient-dense, and mayonnaise makes anything taste good.

Enjoy this salad plain, use it to fill your favorite sandwich, or even to stuff a tomato. Its so good, youll be in heaven whichever way you serve it.

This meal is easy to make and prep ahead for the workweek.

Ham and cheese is a classic combination. However, these are not your moms school lunches.

Hawaiian rolls are smothered in a savory mustard sauce and topped with herb butter.

From the rolls to the toppings, restaurants will have trouble stopping them.

What Is Protein And Why Is It Important

Protein is one of the three macronutrients, along with carbs and fat.

In your body, it performs the following roles:

  • Repair and maintenance: Protein is the main component of your muscles, bones, skin and hair. These tissues are continuously repaired and replaced with new protein.
  • Hormones: Chemical messenger proteins allow cells and organs in your body to communicate with each other.
  • Enzymes: Most enzymes are proteins, and the thousands of chemical reactions that take place throughout your body are driven by them.
  • Transportation and storage: Some proteins help deliver important molecules where theyre needed. For example, the protein hemoglobin carries oxygen to your bodys cells.

Protein is made up of smaller units known as amino acids.

Of the 22 amino acids, 9 are considered essential, meaning they must be consumed in food because your body cant make them.

Importantly, some foods provide better protein than others based on their amino acid profile.

Generally speaking, animal products are considered complete protein because they contain all the essential amino acids in the optimal amounts that your body needs. These include eggs, dairy, meat, fish and poultry.

Vegetable proteins dont provide adequate amounts of every essential amino acid but can be combined with other plant sources to make complete protein. Beans, legumes, grains, soy, nuts and seeds are examples of high-protein plant foods.

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Protein And Athletic Performance

The primary role of dietary proteins is for use in the various anabolic processes of the body. As a result, many athletes and coaches are under the belief that high intensity training creates a greater protein requirement. This stems from the notion that if more protein or amino acids were available to the exercising muscle it would enhance protein synthesis. Research has tended to support this hypothesis. Within four weeks of protein supplementation in subjects resistance training, significantly greater gains were seen in protein synthesis and body mass in the group of subjects with the greater protein intake . Similarly, Lemon et al. also reported a greater protein synthesis in novice resistance trained individuals with protein intakes of 2.62 versus 0.99 g·kg-1·day-1. In studies examining strength-trained individuals, higher protein intakes have generally been shown to have a positive effect on muscle protein synthesis and size gains . Tarnapolsky and colleagues have shown that for strength trained individuals to maintain a positive nitrogen balance they need to consume a protein intake equivalent to 1.8 g·kg-1·day-1. This is consistent with other studies showing that protein intakes between 1.4 2.4 g·kg-1·day-1 will maintain a positive nitrogen balance in resistance trained athletes . As a result, recommendations for strength/power athletes protein intake are generally suggested to be between 1.4 – 1.8 g·kg-1·day-1.

How Much Protein To Eat And How Much Is Too Much

15 Protein Rich Foods You Should Consider Eating Often

So 56g has been thrown down as a baseline. This Healthline article suggests up to .75g per pound maximizes the benefits of protein consumption. More than this and the benefits fall off. So, if you weigh 175 pounds, shoot for 130g of protein per day. For many of us, this is plenty, and fitting that much protein into our diet can be challenging. However, in some spheres, .75g/pound is still low. Professional bodybuilders, for example, consume anywhere from 1g to 1.5g of protein per pound of bodyweight. Eating too much protein can have negative effects though.

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How To Choose A Protein Powder

Protein powders are popular choices for fitness enthusiasts looking to build and strengthen muscle while improving athletic performance.

Theyre also popular among people interested in supplementing their diet due to dietary restrictions or simply adding a healthy source of protein to it.

Protein powders can also be a quick and easy way to get protein when youre pressed for time.

Protein powders are made from various protein sources. To find the protein powder thats right for you, youll need to decide which ingredients are best for your needs.

Animal-based protein powders include:

  • egg

Meanwhile, plant-based protein powders often include pea, rice, and hemp.

Some blends also include other sources of plant-based protein, such as whole grains, nuts, and seeds.

Look for protein powders that have as few ingredients as possible, and always check the labels carefully and look out for any additives, including sodium, sugars, or artificial colors and flavors.

Additionally, be sure to opt for protein powders that have undergone third-party testing whenever possible.

Athletes may also want to consider choosing a protein powder that has been tested for banned substances by organizations like Informed Sport.

Protein Helps You Maintain A Healthy Appetite

Several studies have shown that protein plays an important role in keeping hunger at a healthy level. One 2004 study by the American College of Nutrition showed that of the three macronutrients — protein, fat, and carbohydrates – protein is the most filling, leaving you feeling more satisfied.

Another 2006 study by the American Society for Clinical Nutrition found that protein reduced levels of ghrelin, the hunger hormone, while simultaneously increasinging levels of peptide YY, which makes the body feel full.

In other words, eating more protein can help you feel more full after a meal, so that you don’t run the risk of overeating.

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What Are The Different Types Of Protein Powders

Protein powders can come from animal or plant sources, but both types contain at least one of the following three categories of proteinâand often, all three.

Protein Concentrates: Concentrates contain 60-80 percent protein. The remainder of the concentrate is made of fats and carbohydrates. This is the most common and easy-to-produce type of protein.

Protein Isolates: Isolates are a highly filtered type of protein that contains 90-95 percent pure protein that’s been stripped of fats, carbs, and, in the case of whey isolate, nearly all traces of lactose. For those searching for a lean and ultra-pure protein, isolates are often the way to go.

Protein Hydrolysates: To create a protein hydrolysate, manufacturers partially break down or “pre-digest” in order to make it easier to digest and absorb.

In addition to these categories, you’ll see proteins from numerous sources, including:

Whey protein: The most popular protein on the market, whey is a complete protein, meaning that all nine amino acids necessary for protein synthesis are present. The three branched-chain amino acidsâleucine, isoleucine, and valineâare found in high concentrations in whey protein. Whey protein is a fast-absorbing protein and can be digested in as little as 20 minutes for whey protein hydrolysates. This makes it ideal for post-workout recovery.

Other Beneficial Effects Of Protein

High-protein diets: What you need to get started

In addition to its favorable effects on weight, protein may help improve health in several other ways:

  • Increase muscle mass: Studies have shown a higher protein intake can increase muscle size and strength when combined with resistance training .
  • Reduce muscle loss during aging: Many people lose muscle as they age. One study found that adding a daily protein shake helped protect muscle health in healthy older men and those with age-related muscle loss .
  • Strengthen bones: Higher protein intake may promote bone health. In one study, older women with the highest intake of animal protein experienced a whopping 69% reduced risk of hip fracture .
  • Improve wound healing: Studies have shown that high-protein diets can enhance the healing of wounds related to surgery or injury, including bedsores .

Summary:

Research suggests a high protein intake can help build muscle, protect against bone and muscle loss during aging and improve wound healing.

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Benefits Of The Ideal Protein Diet

While the jury is still out on whether the Ideal Protein Diet has the right balance of macros to achieve ketosisthe metabolic state where the body uses fat as fuelif it does, it could be effective for weight loss. “It’s not necessarily harmful for most people to follow a ketogenic diet for several weeks or longer,” says Danahy. “Many people do lose weight and improve their metabolic markers.” And if you’re the type who thrives on structure, you may find Ideal Protein’s four-phase plan and in-person counseling helpful.

Additionally, some of the approved foods on the diet offer solid nutrition. Meat, fish, eggs, and tofu all contain beneficial micronutrients and necessary fats. And there’s another silver lining: “They do emphasize a lot of vegetables!” notes Danahy. By getting four full cups of veggies per day , you’ll be taking in antioxidants, fiber, and important vitamins and minerals.

What Meat Has The Most Protein

Below, we list the 12 types of meat highest in protein to consider adding to your menuranked from highest to lowest protein content . Some are more unique cuts, so if you struggle to find them at your local butcher or supermarket, you might have luck online at meat suppliers such as , Snake River Farms, or FARMFOODS.

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The 7 Best Protein Powders For Weight Loss

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Protein powders have long appealed to people who want to build muscle and become stronger.

But they can also help those who want to shed weight.

As a convenient and tasty way to increase your protein intake, these powders offer many weight loss benefits such as appetite control.

Theyre highly concentrated dairy- or plant-based sources of protein that may contain added ingredients to aid weight loss as well.

Here are the 7 best protein powders for weight loss.

Why Is Meat Such A Good Source Of Protein

The Best Sources of Protein to Add to Your Diet

All protein sources are built with a mix of amino acids, which are released into the bloodstream and used within the body after we eat them. They’re mixed and matched into various proteins based on what your body needs at that moment, be it rebuilding muscle after a workout or creating antibodies to bolster your immune system, Batayneh says.

While 20 amino acids exist, nine are considered “essential,” meaning we need to eat them to utilize them.

“Unlike most plant proteins, animal proteins are known to be ‘complete,’ which means they contain all essential amino acids needed for anabolic growth,” says Rachel Fine, RD, a registered dietitian and owner of the nutrition counseling firm To The Pointe Nutrition in New York City.

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Some plant proteins are lower in the amino acids methionine, lysine, and tryptophan, Batayneh says.

“By eating a variety of sources of proteinanimal or plantyou can ensure you’re eating enough protein and, by extension, getting all nine essential amino acids,” she says.

Animal protein also tends to be higher in several micronutrients, including vitamin B12, vitamin D, omega-3 fatty acids, iron, and zinc.

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Vega Sport Premium Protein Powder

Price: $$$

This vanilla-flavored protein powder contains tart cherry powder, which has been shown to decrease inflammation and accelerate post-workout recovery .

Vega Sport Premium Protein Powder also contains pea, pumpkin seed, sunflower seed, and alfalfa, and its free of dairy, soy, and gluten. Its a good source of iron and calcium too.

Plus, its free of added sugar and is NSF Certified for Sport, meaning its a great choice for athletes.

However, it may not be ideal for those with food allergies, as its processed in a facility that also handles common allergens such as peanuts, milk, soy, eggs, and tree nuts.

You can mix this powder with your choice of milk or nondairy beverage. You can also add it to your favorite smoothies, shakes, and desserts.

What Type Is Best

The type of protein powder you choose depends on your dietary needs, health goals, and personal preferences.

For example, vegans should opt for plant-based sources of protein, such as pea protein or brown rice protein. These can also be suitable for people following a dairy-free diet or those who have trouble digesting dairy or lactose.

Meanwhile, studies show that whey protein can help improve body composition, support growth, and speed post-workout recovery, so its a great choice for athletes (

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An Introduction To Protein

Protein is essential for a number of functions including growth, brain development, healthy bones and the production of hormones. Proteins are made up of building blocks called amino acids. There are 22 amino acids in total of which eight are termed essential because we cannot make them in our bodies and so have to get them from the food we eat.

Proteins are divided into two groups: animal and plant. Animal proteins, such as meat, cheese and eggs are sometimes referred to as primary proteins as they contain all eight essential amino acids and are considered to be the most important ones for growth. Plant foods rich in proteins include pulses, legumes, lentils, tofu and other soya products. As delicious and nutritious as these foods are, they are referred to as incomplete proteins because they don’t contain all of the essential amino acids. However, as long as a varied, plant-based diet is eaten, vegetarians should have no problem achieving their protein requirements.

How Much Protein Do You Really Need

10 Best Protein Foods for Weight Loss (Foods That Help You Lose Weight)

The crude measurement is 0.7g of protein for every kilogram of body weight. The average person easily reaches this protein requirement without even being on a high-protein diet. However, your personal needs will depend on your age, sex and level of activity.

The Biological Value of protein:In order to assess the quality of a protein, scientists measure the proportion of the amino acids that are absorbed, retained and used in the body to determine the protein’s biological value . The food source that has the highest biological value is whey protein, the second highest is eggs. Whey is a natural by-product of the cheese making process when cheese is made, the whey is left behind. It is a complete protein because it contains all the essential and nonessential amino acids, particularly those important to cellular health, muscle growth and protein synthesis, which is why whey is favoured by body-builders and athletes. However, studies suggest that some of the health properties of whey may be compromised by the extensive processing most products undergo.

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Can Eating More Protein Help You Lose Weight

High-protein diets for weight loss have been around for many years in different forms. High-protein diets are not necessarily better than other types of diet, for example low fat or intermittent fasting, but they can be effective for some people it depends what works best for you. Note that diets that include a lot of red and processed meat are not advised because of the link with these foods and bowel cancer.

Why Is Protein Important

First things first. Why is protein essential for your health?

A diet thats high in protein can help lower blood pressure, decrease your risk of developing diabetes, help you lose weight and build muscle, says Hopsecger.

Here are some other reasons why protein is important. Protein:

  • Oxygenates red blood cells, helping to supply your body with nutrients.
  • Regulates hormones.
  • Speeds up exercise recovery and injury.

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How Much Protein

Women need at least 50 grams of protein a day — men about 60 grams per day. With a high-protein diet, it can be much more than that. This extra protein can come from beans, meat, nuts, grains, eggs, seafood, cheese or vegetarian sources like soy. These diets often restrict carbs like cereals, grains, fruits, and possibly vegetables.

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