Top 10 protein foods to boost your fitness

Protein is one of the most important macros in our diet. Proteins are the building block of our body, they help form our body’s tissues, hormones, blood and organs. Protein also has a great role in fitness. It is important in building your muscle tissues, helping to drop some extra pounds and make you feel more full when eating. Some evidence also points out protein as key to helping lower blood sugar. You might already know some protein foods, but let’s highlight some of the top sources that will help you eat clean and stay in shape.

Understanding protein foods requirements

Protein should be about 15% of your total daily food intake. For athletes, this percentage can vary depending on the discipline. Protein needs are based on age, physical activity, and health status. In general, the dietary guidelines advice that adults need to consume 0.8 g of protein per kilogram weight. That means that if you weigh 70 kgs, 154 lbs, you would need to eat about 56 g of protein.

Researchers have found that due to our modern eating habits, most of the times, we are getting enough protein from our diet. However, if you are looking to build muscle (as in body building, for example), or are a high endurance athlete, it is highly recommend that you check with a nutritionist (me), for personalized assessment and meal plans.

Some protein foods general guidelines.

When it comes to choosing protein foods, you want to make sure to bear in mind your health goals. Remember that protein will help you not only to replenish and build your lean mass, but also, help you lose fat. The more lean mass you have, the less body percentage you will acquire. Also, a diet rich in protein is proven to help you stay full during and between meals. Therefore, this will avoid you craving and lower your anxiety levels.

Follow this regular rule for protein foods:

• Choose lean sources (those that have less fats)
• Choose those that are packed with other nutrients
• Consider all types of protein (animal and plant-based). If you go for a plant-based diet, you may refer to my previous article on plant protein foods sources.

What are the best protein foods available?

Protein foods are readily available everywhere. That’s the best part. Additionally, there are many varieties to choose from. Here are my top 10 protein foods:

• Eggs

This is one of the best sources of protein that ever existed. Only one egg contains 7g of high-value protein, which means that it has all the amino acids (building blocks) that the body needs. That is why eggs are considered the most complete protein foods. Apart from that, this superfoods contains all vitamins and minerals, and as a plus, it has properties that prevent Alzheimer.   

• White- meat, poultry

The best sources in this group are chicken and turkey. Just for you to have an idea, 100 g of turkey has 24 g of protein.

• Seafood

Seafood protein is also a great option, since these sources are very low in fat and add extra vitamins and key minerals like zinc. The most popular and best protein foods in this group are fish (tuna, salmon, and other types of fish), that contain around 24-34 g of protein per 100 g. Also, shrimps and langoustines are good sources.

• Dairy products

Foods like milk, greek yogurt and cottage cheese are the best protein sources. One 6 oz container of greek yogurt contains 17 g of protein. Dairy products are also important sources of calcium and vitamin D, for bone strength.

• Pork tenderloin

This type of white meat is one of the lean options. From the pork family, it has more percentage of protein.

• Beef

This type of meat is a rich source of protein. 100g contain approximately 32g of protein. Now you can choose leaner options, there are many that have less saturated fat than traditional cuts.

• Beans

Beans are one of the greatest vegetable protein foods sources. It’s type of protein is more difficult to absorb than animal protein, but if you consume these foods with vitamin C sources, it will help to use the protein better. Some of the best beans are black beans, red beans, kidney beans, and lentils.

• Soy

Soy is another whole grain rich in protein. The soy is vegan’s preferred protein food. Soy is now available in a variety of forms and derivatives that you can substitute meat with.

• Quinoa

Quinoa is among the most popular superfoods. This whole grain food is high in protein. Quinoa contains 8g of protein per one cup. Certainly, this superfood has become vegans’ best allie. Apart from the good amount of protein, quinoa has vitamins, minerals and fiber, for better digestion.

• Chia seeds

These tiny seeds are excellent sources of fiber. It is a great superfood for digestive health. From all the rest of the seeds, chia contains the most amount of protein. This superfood has also become one of the best plant protein sources. Chia seeds contain 23% protein. Well, another great fact is that chia seeds are rich in vitamins, minerals and antioxidants.

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Finally,

Protein foods are available in a variety of options. These are the best sources that you can take advantage of, due to the quality of nutrients they have. Apart from protein, remember that most of these foods give you the whole pack of nutrients, fiber and antioxidants your body needs to work to its best. Whether your goals are weight loss, fat burn, muscle gain or simply stay in shape, protein foods are one of the primary ones you must not miss in your healthy eating journey. Subscribe, and share this information with your fit journey friends!

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