And of course, you know that diet is one of the keys for a proper muscle development.
The Importance of Proteins in the Diet
Like you build a house with bricks, you have to build muscle with proteins.
They are the fundamental building blocks for muscle growth, and at the same time they carry fats into the blood, strengthening the immune system of our body.
Proteins play a vital role at the cellular level, being the defense against foreign substances and infections.
In the chemical reactions that take place in our body, proteins are the basis for the formation of hemoglobin, vitamins, enzymes, and the acid in the stomach.
In a high protein foods diet, you might be tempted to reduce the intake of carbohydrates, but that would be a mistake.
Without carbs, our body wouldn't have anything to burn for energy, and proteins would become the only energy source to burn, and we don't want that.
We want to preserve proteins for muscle building only, not waste them, right?
At the same time, the excessive consumption of proteins (which are eliminated through urine) can cause a rapid loss of weight, precisely because of diuresis (increase in the amount of urine).
So, to summarize:
Do not eliminate carbs, because our body would burn proteins as a source of energy in stead of using them to build muscle.
Do not consume too much protein, as it can cause weight loss.
Best High Protein Foods
High protein foods are the basis of a healthy and balanced diet.
We can distinguish two groups of high protein sources based on the animal or plant.
High animal protein can be found in:
- Red and white meat
- Dairy products (milk, cheese etc.)
While proteins of vegetable origin can be found in:
Top 10 High Protein Foods
The 10 foods that contain the highest amount of protein per 100 grams are:
- Stockfish (80%)
- Chicken eggs (51.9%)
- Veal fillet (38.6%)
- Cheese (37.7%)
- Dried soybeans (36.9%)
- Lamb cooked (35.6%)
- Parmesan cheese (33.5%)
- Dried beef (32%)
- Pine nuts (31.9%)
- Chicken (31.7%)
There are many other protein-rich foods such as turkey and pork (30%), cod (29%), seeds of wheat (28%), beans (27%), salmon (25%), beans (23%), almonds (22%), peas and fresh tuna (21%).
For everybody, but especially those that practice sports, supplementation plays another important role to respond to the daily protein requirement.
This can help promote the development and growth of lean muscle and the reducing of body fat mass.
The most common dietary supplement, when you can't get enough from your high protein foods diet, is whey protein.
Whey protein usually comes in powder form (which can be used in smoothies, or for whey protein shakes), or protein bars (very convenient to take as a snack, avoiding junk food or other foods high in fat and carbs).