Top protein sources to shred fat and build muscle
Introduction
Protein is essential for maintaining overall health, supporting cell structure, immune function, movement, and more. Essential amino acids must be obtained from our diet. The daily recommended intake is 0.36 grams per pound of body weight, though active individuals and athletes may require more. Here are 16 protein-rich foods to include in your diet:
Eggs: Whole eggs are a powerhouse of nutrients, providing 6g of protein per large egg. They contain essential amino acids and nutrients like choline, which support brain health. Egg whites, on the other hand, are almost pure protein, offering about 5g of protein per serving (46g) with minimal calories and no fat, making them an excellent choice for those looking to increase protein intake without adding extra calories.
Almonds: One ounce of almonds contains 6g of protein. They are also rich in vitamin E, magnesium, and healthy fats, which contribute to heart health and satiety.
Chicken Breast: A staple in many diets, a 3 ounce chicken breast offers 26g of protein. It's a lean source of protein that supports muscle growth and repair.
Cottage Cheese: One cup of cottage cheese provides 28g of protein. It is rich in casein, a slow-digesting protein that is beneficial for muscle recovery overnight.
Greek Yogurt: A 7-ounce container of Greek yogurt provides 19.9g of protein. It's also a good source of probiotics, which support gut health.
Milk: One cup of milk contains 8g of protein. It provides both whey and casein protein, supporting muscle repair and growth. Fairlife Ultra-Filtered Milk offers even higher protein content with 13g per cup and reduced sugar, making it an excellent choice for those looking to boost their protein intake.
Lentils: Lentils provide 9.g of protein per 100g cooked. They are an excellent plant-based protein source, rich in fiber and essential minerals.
Lean Beef: A 3-ounce serving of lean beef offers 25g of protein. It is also high in iron and B vitamins, essential for energy production and red blood cell formation. Different low-fat, high-protein steak options include sirloin, tenderloin, and flank steak, which provide ample protein with less fat.
Fish: Salmon, for instance, provides 30g of protein per half fillet. Fish is also rich in omega-3 fatty acids, which reduce inflammation and support heart health. Tuna is another excellent option, offering about 20g of protein per 3-ounce serving and being low in fat.
Quinoa: One cup of cooked quinoa contains 8g of protein. It is a complete protein source, providing all essential amino acids, and is high in fiber and antioxidants.
Protein Powders: My favorite is the Kaged Whey Protein Isolate is a high-quality option, which has 25g of protein per scoop. Use the discount code: BEN for 15% off your order.
Turkey Breast: A 3-ounce serving of turkey breast contains 25.6g of protein. It's a lean protein source that supports muscle repair and maintenance.
Shrimp/Crab: Shrimp has 24g of protein per 100g and is also pretty easy to cook! Crab has 19g of protein per 100g and can be a nice way to compliment your shrimp!
Peanuts and Peanut Butter: One ounce of peanuts has 7g, and 2 tablespoons of peanut butter provide 7g of protein. For a higher protein, lower fat alternative, try PB2, which is a powdered peanut butter that offers about 5g of protein per serving with significantly less fat.
Protein Ice Cream: Protein ice creams, such as Halo Top and Enlightened, offer a delicious way to increase protein intake while satisfying sweet cravings. These ice creams typically contain 5-6g of protein per serving and are lower in calories compared to traditional ice cream.
Benefits of Protein for Building Muscle
Protein plays a crucial role in building and repairing muscle tissues. During resistance training, muscle fibers undergo small tears, which require protein for repair and growth. Adequate protein intake supports muscle protein synthesis (MPS), the process by which the body builds new muscle proteins. Consuming protein-rich foods post-exercise can enhance recovery, reduce muscle soreness, and increase muscle mass over time. Athletes and bodybuilders often aim for higher protein intakes, ranging from 0.6 to 1 gram per pound of body weight, to optimize muscle growth.
Benefits of Protein for Losing Body Fat
Protein is highly beneficial for weight loss and fat loss. It increases satiety, reducing hunger and overall calorie intake. Protein has a higher thermic effect of food (TEF) compared to fats and carbohydrates, meaning the body uses more energy to digest and metabolize protein, thus burning more calories. Additionally, protein helps preserve lean muscle mass during calorie deficits, which is essential for maintaining a healthy metabolism. A higher protein diet can also prevent the loss of muscle mass that often accompanies weight loss, ensuring that the majority of weight lost is fat.
Conclusion
Protein intake is crucial for health, muscle building, and fat loss. There are many sources to choose from, both animal and plant-based. Including these high-protein foods in your diet can help you meet your nutritional needs, support your fitness goals, and promote overall well-being.
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