Just a recap of high protein foods, you should know that they come from three major sources. The first source category is the protein that comes from animals i.e. dairy and meat products. The second source category is the protein that comes from legumes and would include peas, chick peas, peanuts, and beans, and the third source category is what comes from fruits such as lentils, tree nuts, and tofu. Knowing what you eat, how you eat it, and when you eat will go a very long way in ensuring that you are getting sufficient amounts of protein from your meal. Here is a detailed overview of high protein foods.
Meat – this is the ultimate source of protein in most diets today. Meat is an encompassing term and includes both red and white meat. As any health nutritionist will tell you, the healthiest proteins come from white meat i.e. turkey, chicken, harm, fish etc. Red meat should therefore be taken in moderation for optimal health and metabolism. Lean meats are often the first choice of many and would form a great part of most healthy diets today. When formulating your diet, you should know that an ounce of chicken breast will give you up to 12g of protein in one serving. Generally, avoid any meats that are rich in saturated fats.
Dairy – when high protein foods are mentioned, dairy products will often come up in the list. Dairy in this case includes cheese, cottage cheese, milk, butter, yoghurt, clarified butter to mention but a few. Generally, a cup of yogurt supplies your body with 8g of protein per serving. Because dairy products are readily available, it is always very easy to have them as part of your daily dirt. In addition to being a potent source of protein, milk is a known potent source of calcium which facilitates the formation of strong bones.
Legumes – legumes comprise of peanuts, chick peas, peas, beans etc, and are also a great source of protein. A cup of kidney beans will give you 15g of protein per serving. Probably the best thing about legumes is the fact that most of them are fiber rich, hence will often facilitate digestion.
Tree Nuts – the composition here includes Brazil nuts, cashew nuts, almonds and all other types of nuts that fall under this category. They are a special source of protein where an ounce of almonds has up to 6g of protein. The best part about tree nuts is the fact that they are a great source of unsaturated fats, hence you can eat as much as you wish without having to worry that you are blowing up your weight.
Lentils – these are not only high protein foods but are also potent sources of iron and fiber. Lentils can make you mouthwatering soups and curries among other food items. A cup of cooked lentils can make up over 35% of your daily protein needs.
Chicken peas – otherwise referred to as garbanzo beans, chicken peas are very delicious and are a great source of the much needed protein in the body. A cup of chick peas can give you a whopping 30% of your daily protein needs. You can have them in curry, in salad, or decide to mash them up for a delectable falafel.
Tofu – this is one of the byproducts of soy milk and is known for its potent protein sources. They make up for 20% of your total daily protein needs in your body.
Uses of High Protein Foods
Foods rich in protein can be used for several reasons in the body, but are mostly used for muscle building purposes. Some of the most common types of foods used for muscle building include fish, eggs, chicken, and beans. Because protein plays an integral role in helping build muscle, if for any reasons you are not getting sufficient amounts of protein from your daily dietary intake, it is always advisable to take it as a supplement. Luckily, it is available in a variety of powders including whey isolate protein powder, whey casein protein powder, soy protein powder, and egg white protein powder to mention but a few.
You need a daily protein intake of 1-1.5g per pound of your average body weight. It is however important to keep in mind that proteins contains calories. As such, when planning your meals, you will need to factor that in so you do not end up piling up calories in the name of consuming high protein foods. While protein is known to facilitate muscle building, overeating it can be detrimental to your health, especially if you do not work out as required. This is why it is always recommended that you complement your dietary plan with daily regular exercises to ensure the food is evenly and well distributed in the body, and to ensure you burn sufficient amounts of calories. Exercise actually helps build muscle much faster than just eating foods in rich protein and loafing on the sofa all day long.
Another important factor worth mentioning about the intake of proteins is that taking too much of it can lead to dehydration. This is often as a result of the kidney requiring more water so it can facilitate the excretion of excess nitrogen load brought about by the high protein intake. By the same token, you also need to know the ideal time to take your high protein diet. Taking a heavy meal immediately after undergoing heavy or strenuous training can lead to incomplete substitution of the all important glycogen for muscles, hence lead to an impaired performance. As a result, because of the muscle and system overload, you may end up feeling sluggish and fatigued all throughout.
One widespread misconception about high protein intake is that it will facilitate the rapid building of muscles. Contrary to that popular belief, it will make you gain weight excessively because of the additional fat build up. What this means is that you will need to work a little extra hard than normal to be able to shed off that extra fat pile up. When everything is taken in moderation though, and you compliment your daily intake of protein with regular exercises, you can rest assured that high protein foods will help sculpt your body.