Best Protein Foods For Weight Loss And Muscle Gain


Best Protein Foods for Weight Loss and Muscle Gain – In most diets and health related articles, you will note the constant drum beat of the need to eat less meat. I’m guessing they want to convert people to vegetarianism or veganism and be healthy. You should know what foods to eat for weight loss before embarking on your journey, including specific foods for a healthy diet.

In the last few years, high protein food for muscle gain have become more popular among weight loss advocates and body builders alike. Protein helps to activate muscle cells and builds muscle mass. In addition to burning fat, increased muscle mass will also increase your metabolism. below are the health benefits of protein foods with some high protein dinner idead fo muscle gain.

Best Protein Foods For Weight Loss And Muscle Gain

1. Eggs

Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline

Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain

Also, B vitamins are critically important for a variety of processes in your body, including energy production

2. Salmon

Salmon is a great choice for muscle building and overall health.

Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins

Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs

3. Chicken Breast

There’s a good reason why chicken breasts are considered a staple for gaining muscle.

They are packed with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein

They also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active

These vitamins help your body function properly during the physical activity and exercise that’s necessary for optimal muscle gain

What’s more, some research has shown that higher-protein diets containing chicken may aid fat loss

4. Greek Yogurt

Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein.

Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins

However, not all dairy is created equal.

For example, Greek yogurt often contains approximately double the amount of protein as regular yogurt

While Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial due to its mixture of fast- and slow-digesting proteins

5. Tuna

In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin and B6. These nutrients are important for optimal health, energy and exercise performance

Additionally, tuna provides large amounts of omega-3 fatty acids, which may support muscle health

This may be particularly important for older adults. Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age.

6. Lean Beef

Beef is packed with high-quality protein, B vitamins, minerals and creatine (16, 17Trusted Source).

Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training

However, even when you’re trying to gain muscle, it may be best to choose beef that supports muscle gain without providing too many extra calories.

For example, 3 ounces (85 grams) of 70% lean ground beef contains 228 calories and a whopping 15 grams of fat

However, the same amount of 95% lean ground beef contains slightly more protein and only 145 calories and 5 grams of fat

7. Shrimp

Shrimp are almost pure protein. Each 3-ounce (85-gram) serving contains 18 grams of protein, 1 gram of fat and zero carbs While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle-building protein without too many additional calories.

Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth

8. Soybeans

Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals

Soybeans are a particularly good source of vitamin K, iron and phosphorus

Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions

Young women may be particularly at risk of iron deficiency due to blood loss during menstruation

9. Cottage Cheese

One cup (226 grams) of low-fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle-building amino acid leucine

Like other dairy products, cottage cheese can be purchased with varying fat contents. High-fat versions like creamed cottage cheese provide more calories.

Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet.

Regardless of which type you choose, it’s a great muscle-building snack.

High Protein Food for Muscle Gain

1. Grass-Fed Beef

  • 3 ounces: 22 grams of protein

Grass-fed beef is one of the best high-protein foods that you can find. Not only does it supply almost 50 percent of your recommended daily value of protein, but it’s also a rich source of vitamins A and E and powerful antioxidants.

Grass-fed beef nutrition has been shown to reduce the risk of heart disease and improve blood sugar levels due to its protein and healthy fat content.

2. Organic Chicken Breast

  • 3 ounces: 21 g

One chicken breast supplies over 30 percent of your recommended daily value for protein, making it an excellent high-protein food option that can easily be added to healthy lunch and dinner recipes.

Chicken is also a source of B vitamins, like niacin and vitamin B6, which are important for lowering your risk of cardiovascular disease, treating diabetes, supporting metal health and lowering LDL cholesterol levels.

Choose organic, free-range chicken breast to ensure that the chicken was fed organic food grown with no pesticides, received no antibiotics and was given access to the outdoors.

3. Protein Powder from Bone Broth

  • 1 serving (¼ cup): 20 g

Protein powder made from bone broth is packed with protein and powerful amino acids that support gut integrity and detoxification. It also contains beneficial minerals, including potassium, calcium, selenium and magnesium.

With just one serving of this protein powder, you ingest the healing benefits of bone broth like improving joint health, reducing cellulite, boosting your immune system and helping deal with leaky gut.

4. Lentils

  • 1 cup: 18 g

Eating lentils is a great plant-based protein food for vegans and vegetarians to get enough protein in their diets. A cup of lentils checks a lot of boxes off the nutrient list, including protein, dietary fiber, folate, manganese, iron, phosphorus, potassium and B vitamins, just to name a few.

The protein and other nutrients in lentils help boost cardiovascular health, aid digestion, regulate blood sugar levels, and alkalize the body and balance its pH level.

5. Wild-Caught Salmon

  • 3 ounces: 17 g

Fish are great protein sources, and wild-caught salmon is one of the healthiest high-protein foods around because it’s also high in omega-3 and a slew a vitamins and minerals — including vitamin B12 (with well over 100 percent of your daily value from a three-ounce piece); vitamin D; selenium; vitamins B3, B6 and B5; and potassium.

Its healthy fats make it a perfect protein for the keto diet meal plan. Meanwhile, the benefits of salmon nutrition promote the health of your entire body, including your brain, bones, heart, eyes, skin and cells.

6. Black Beans

  • 1 cup: 15 g

Black beans are another high-protein food that can be consumed by people following a vegetarian or vegan diet. They are an excellent source of both protein and fiber, which can help make you feel full and satisfied after eating, while also controlling your blood sugar levels so you don’t experience blood sugar highs and lows.

The protein and fiber duo found in black beans also helps the body absorb nutrients and release acids into the bloodstream, which makes you feel energized and helps cleanse your digestive tract.

High Protein Dinner Ideas for Muscle Gain

One-Skillet Apple & Onion Pork Chops

Protein dinner

Serves: 4
Nutrition: 555 calories, 26 g fat (12.2 g saturated), 100 mg sodium, 20 g carbs (3 g fiber, 14 g sugar), 32 g protein

Zap your belly double time with this recipe. Pork is a great source of lean protein, which helps feed your muscles so they can burn off extra calories, and apples boast belly-slimming fiber, which can help slow your body’s digestion of sugars to keep blood sugar spikes—and their accompanying hunger pangs—to a minimum. An apple a day may keep the doctor away, but it’s not the only food that does; check out these foods with more fiber than an apple—some may surprise you!

Chicken Fajitas

Protein dinner

Serves: 4
Nutrition: 411 calories, 24 g fat (4 g saturated fat), 461 mg sodium, 10 g carbs (3 g fiber, 5 g sugar), 39 g protein (calculated without any extras)

Don’t reserve this dish for nights out at your favorite Mexican joint. This one-skillet dish is beyond easy to whip up. In fact, it can even be a 5-ingredient dinner! You’ll be noshing on one of the leanest sources of protein via the chicken, and the best source of vitamin C—red bell peppers. The antioxidant vitamin not only reduces inflammation and boosts immunity, but it also helps to fight off cortisol, the stress hormone that stores belly fat.

Greek Lemon Chicken With Tzatziki Sauce

Protein dinner

Serves: 6
Nutrition: 410 calories, 15 g fat (4 g saturated fat), 670 mg sodium, 36 g carbs (8 g fiber, 7 g sugar), 38 g protein (calculated with flatbread, lettuce, and tomato)

Store-bought tzatziki sauces are typically sodium bombs and are downright unnecessary when you see how easy it is to whip up this dip at home by using one of our pantry staples, Greek yogurt. We like serving our Greek-marinated lemon chicken and tzatziki Gyro-style: on a flatbread topped with lettuce and tomatoes!

Shrimp Fried Quinoa

Protein dinner

Serves: 4
Nutrition: 432 calories, 13 g fat (2 g saturated fat), 753 mg sodium, 44 g carbs, 6 g fiber, 10 g sugar, 32 g protein (calculated with low sodium soy sauce, low sodium chicken broth)

Say goodbye to take-out fried rice. Whipping up this meal at home means you’ll get over 30 grams of protein in under 30 minutes That high protein count is all thanks to the power-couple of quinoa and shrimp. If you haven’t heard, quinoa is one of the few plant-based proteins that is a complete protein—meaning it contains all 9 essential amino acids. One of those amino acids? L-arginine, an amino acid which has been shown to preferentially promote muscle strength over fat gain. Go quinoa!

Protein dinner

Serves: 6
Nutrition: 560 calories, 24 g fat (7 g saturated fat), 495 mg sodium, 38 g carbs (9 g fiber, 4 g sugar), 47 g protein (calculated without brown sugar, served with 1 medium baked russet potato and 1 cup green beans)

Red meat is at the top of the list when it comes to high-protein recipes. To ensure you have a well-rounded meal, we like serving our chimichurri-topped beef with a baked potato and garlicky green beans. To make them, just blanch green beans in boiling water for about 2 minutes, then transfer immediately to a bowl of ice water. Drain, then saute in a tablespoon of olive oil and sliced garlic. Season to taste.

Spicy Sesame Zoodles With Crispy Tofu

Protein dinner

Serves: 6
Nutrition: 500 calories, 32 g fat (6 g saturated fat), 750 mg sodium, 21 g carbs (6 g fiber, 10 g sugar), 30 g protein (calculated with ¾ cup tofu per serving)

Looking for some plant-based protein? Look no further than this spicy zoodle recipe. Cubes of extra firm tofu are seared up, combined with fresh spiralized zucchini, and then covered in a sauce made with protein-packed peanut butter, sesame oil, freshly grated ginger, and spicy chili paste. Trust us, one bite and you’ll see that this will be your new go-to weeknight meal. Here’s a tip: When grabbing tofu, make sure to pick up a package that’s GMO-free and organic (we like House Foods brand).

Health Benefits of Protein Foods

1.Muscle development

A protein-rich diet helps in building muscles in our body, which is an important aspect of body-building. It supports the building of tendons, ligaments and other tissues which help in maintaining a healthy muscle mass. It also helps to repair the damaged muscles to grow back stronger. Beef is one of the richest sources of protein, zinc, iron and folic acid. It is very good for muscle growth. Chicken breast are eaten by almost every bodybuilder and it delivers more proteins than any other option

2.Help maintain an ideal weight

Protein-rich diet help in maintaining an ideal body weight as it prevents overeating. A small amount of protein in your diet helps you to feel full and satisfies your daily dietary requirements. It is considered to be a good weight loss strategy

3.Help with bone metabolism

It helps in increasing calcium and magnesium absorption in our body, thereby increasing our bone strength. It also helps in healing bone fractures and even osteoporosis which consider it to be a very harmful bone disease

Many studies prove that proteins help prevent high blood pressure which further helps in improving the health of the heart. It also lowers down cholesterol levels if you switch from a carbohydrate-rich diet to protein-rich diet. It controls obesity and thus prevents heart – related diseases. Almonds and walnuts help in the prevention of heart-related diseases.

5.Control sugar levels

Insulin is a hormone which helps in maintaining blood sugar level. Proteins require very less amount of insulin whereas carbohydrates require a greater amount of insulin. Thus, protein-rich diet utilizes very less insulin and helps in control of sugar level. Thus, protein-rich diet is good for diabetic patients

6.Promotes the health of neurons in the brains

Studies show that proteins help in boosting healthy brain functions and hence promote learning and remembering things. In fact, proteins help in forming brain neurons which perform its functions smoothly. Beans are a rich source of protein and a very good vegetarian diet. They are also loaded with fiber which is good for neurological health

7.Slow down ageing process

Amino acids help in the detoxification process and also help in generating glutathione which help in reducing carcinogens in our body. Thus, it helps in slowing down the aging process by improving the overall health of the body. Soy which is also termed as a vegetarian protein is good in slowing down the aging process. Soy is rich in proteins and it is very good for the heart. Only 20 grams of soy daily can help to maintain a good health.

8.Improved immune system

Proteins helps in making the immune system much stronger because antibodies which fight with various diseases are made up of proteins. Our antibodies fight with foreign bodies called as antigens and these foreign bodies cause infections and diseases within our body. Thus, antibodies help in preventing diseases by boosting our immune system and make us immune to various diseases. Milk and its by-products such as cheese and yogurt are excellent sources of protein. They are also rich in all the minerals and nutrients required by our body. Yogurt is rich in probiotic bacteria which are good for the digestive system, hence improve the immune system

9.Help in hormone balance

Various hormones are made up of amino acids which perform various important functions in our body. Enzymes are protein catalysts that help in the balance of these hormones. They also help in carrying out various chemical reactions that occur in our body. The performance of hormones directly or indirectly depends on proteins.

10.Prevent hair damage

Healthy hair depends on our daily protein intake. Protein helps in preventing hair damage and therefore many hair care products contain protein. Studies show that keratin which is a protein that helps in preventing hair loss and also help make them shiny and healthy. Eggs are rich in keratin and it forms a very healthy and inexpensive complete diet. It is fortified with omega-3 fatty acids and it is believed that a breakfast is incomplete without eggs. Eggs help in the prevention of hair damage

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