Best Proteins For Each Goal 29 Tips
To Gain Muscle
1) Grass-fed beef
Although Grass-fed beef is dearer to your hip pocket, Grass fed beef is leaner and has fewer
calories when compared with conventional meat. It also helps reduce the risk of heart disease
because of the higher levels of omega 3 fatty acids.
Bison meat has fewer calories and half the fat of red meat and as a result it is starting to gain
more popularity. It also contains a full day’s recommended vitamin B-12 intake helping to boost
energy. It is also free of hormones and pollutants because Bison are naturally grass fed.
Although cooked chicken breast has a bad reputation for being bland, a 3oz serving contains
more than half of the daily recommended intake of protein. This serving size of 3oz contains 26
grams of protein. Tip: If you find it too bland, try livening things up with chicken recipes online.
Often seen as a substitute for read meat, turkey is rich in DHA omega -3 acids. These boost
brain function, prevent fat cells from increasing in size and improve your mood. Try to stay away
from dark meat as it contains too much fat, and instead stick to white meat.
5) Shelled Pumpkin Seeds
Pumpkin seeds keep you feeling full for longer and are a good source of protein, fiber and
healthy fats. They are also good energy source containing magnesium, phosphorus,
manganese and zinc. Try adding them to rice dishes or salads or even eating them raw.
Tempeh contains 50% more protein than tofu because it is made from soy beans as opposed to
soy milk. It is closer to being a whole food because of this.
To Lose Weight
According to an australian study called “The Satiety Index of Common Foods” halibut is one of
the highest ranking foods to keep you feeling full and satisfied for longer. It is second only to boiled potatoes.
Ostrich meat has less fat when compared to chicken or turkey and because it is technically red
meat it has the rich taste of beef. It helps you burn fat because it contains choline a nutrient has
aids fat loss. It also contains 200% of the daily recommended intake of vitamin B-12.
Pork can be a healthy option if you select the right cut. Pork tenderloin is your best option as it
contains slightly less fat than a skinless chicken breast. It also contains choline which is a nutrient that aids in burning fat.
10) Wild Salmon
Eating wild salmon is one of the best proteins for weight loss. Although this oily fish has a high
calorie and fat content it lowers your insulin levels and reduces inflammation in your body.
When choosing what type of salmon to eat make sure you choose wild over farmed. Wild salmon is leaner.
11) Light Canned Tuna
Light canned tuna is a very affordable source of protein and contains DHA omega 3 fatty acids.
These help down regulate fat genes in your body. Canned chunk light tuna has the lowest
mercury content and is your best option for tuna.
Each egg contains 7 grams of protein and is one of the cheapest, versatile and easiest ways to
get your protein intake. They contain iron, amino acids and antioxidants making them great for
your health. If you want eggs that are free of hormones, antibiotics and vaccines try looking for organic eggs.
A cup of spinach has nearly the same amount of protein as an egg and half the calories. It also
contains antioxidants, folate and Vitamin A and C. Tip: Instead of eating your spinach raw,
steam it to retain the vitamins contained in it.
14) 1% Organic, Grass Fed Milk
Organic Grass-fed milk does not contain any antibiotics and hormones because grass fed cows
that produce the milk are not fed these things. It also contains higher levels of CLA (conjugated
linoleic acid) when compared with grain fed and corn fed cows. CLA has a host of health
benefits including inflammatory and immune system support, improved blood sugar regulation,
reduced risk of heart attack and reduced body fat.
Guava is a fruit that contains the highest amount of protein among its counterparts. It also has
600% of your daily intake of vitamin C per cup and is a good source of fiber.
16) Chia Seeds
Chia seeds are one of the most highly concentrated sources of omega 3 fatty acids. Compared
to salmon it is also a much more convenient option to eat too. It can sprinkled into salads,
smoothies, even desserts and pancakes.
17) Vegan Protein Powder
People that eat higher amounts of vegetable protein are less likely to be at risk of metabolic
syndrome. This syndrome causes obesity, high cholesterol and blood sugar. Supplementing
with a vegetable protein will help keep weight off.
This blue-green algae contains 60 percent protein and can be bought in a dried powder form,
tablets or flakes. It can be converted directly into muscle tissue since it is a complete protein. It
also contains vitamin b-12.
19) Unsweetened Cocoa Powder
It isn’t just for flavour! Mix some into a smoothie for a gram of protein per 12 calories, and 4
grams of fiber. The muscle making mineral manganese is also contained in cocoa powder.
To Beat the 3PM slump
20) Peanut Butter
Peanuts can prevent coronary artery and cardiovascular disease and contains healthy fats and
muscle building protein. Tip: avoid the peanut butters that contain hydrogenated oils is unsalted
and contains no added sugar.
21) 2% Greek Yogurt
Yogurt contains protein and probiotics which help speed up your metabolism and improves
your immune system. This will help you with your weight loss goals. Tip: Avoid yogurts that contain added sugar.
Rich in the amino acid L-arginine, Almonds can help you burn fat and carbs during a workout.
As a tip eat them before your workout for the best effect.
To Stop Late Night Snacking
Often called an ‘essential superfood’ avocados contain protein as well as healthy
monounsaturated fats. Use avocados to keep you satisfied and healthy at the same time.
Mushrooms contain 4 grams of protein per serving at less than 40 calories. They also help with
muscle function because they contain a mineral called selenium.
Tip: Try Portabella mushrooms.
25) Chickpea Pasta
Banza pasta made with chickpeas will get you 14 grams of protein per serving. It will also contain 8 grams of fiber and half the carbohydrates of your regular pasta dish.
Beans contain proteins, vitamins, antioxidants and minerals which are beneficial for your heart,
brain and muscles. They also help you to feel fuller as they take longer to digest helping you put
off any feelings of food deprivation.
27) Black Rice
Black rice is becoming increasingly popular and this is because it contains higher protein and
fiber in comparison to brown rice.
Pistachios are a great high protein snack, just like many other types of nuts. However it does
have additional benefits such as helping with your metabolism, dropping cholesterol and
improving blood sugar.
Hummus is made from chickpeas and olive oil and contains a gram of protein per 36 calories.
Tip: Use hummus as a dip for your chips.
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