If you're spending a significant amount of time in the gym, trying to get ripped, you should know that a resistance training regimen is only as good as the diet that supports it.
For maximum increases in muscle size and strength you will not only need to hit the weights hard, but also make sure you are taking in more high protein food than you otherwise would.
While carbohydrates are our bodies' primary source of fuel, and give us energy to function, proteins are our source of raw muscle-building material.
The amino acids that our bodies glean from the protein in food are used to rebuild damaged muscles and to construct new muscle tissue. These are the processes, induced by resistance training exercises, through which we make gains in muscle size and strength.
Whether you are considering a high protein diet for muscle gain, fat loss, or a combination of the two, the basic rule is the same. A high protein diet will include 30-50% of daily calories from protein, while the recommendation for a typical diet is between 10% and 15%.
It's not always easy to know what our bodies need. For example, you probably know that a cheeseburger contains a significant amount of protein, but it also comes with an unnecessary amount of fat: especially if your goal is to build lean muscle mass.
Lean meats like poultry, beans, and other legumes are good sources of protein that won't stick your body with all of the excess. But let's be honest: eating chicken day after day can get old pretty quickly. Here are 5 foods high in protein and relatively low in fat to help increase your protein intake in a way that will actually benefit your body.
1) Tofu and other soy products rank high among protein rich foods, and are a great option for omnivores and vegetarians alike. Add cubes of marinated, baked tofu to dishes like enchiladas and casseroles, or use them to top a salad, to increase your protein intake without adding many calories.
2) Soy beans, black beans, pintos and lentils: when increasing protein intake is the goal, beans give you a real bang for your buck (or calorie). Beans are also a good source of fiber, which means that eating them will leave you feeling fuller than many other foods, with a minimum of fat intake.
3) Dairy products are another often overlooked source of protein. The good news here is that low fat or no fat milks, yogurts, and cheeses actually contain comparable amounts of protein to their higher fat content counterparts. So again, you can consume more protein, and build more muscle, while keeping fat intake to a minimum.
4) Fish-and seafood in general-are another fantastic high protein food option. White fish and most shellfish contain relatively little fat. Even seafood options like salmon-which are fattier in contrast than other ocean-bred options- are full of mono unsaturated fatty acids: the good fats that our bodies need.
5) Whole grains including whole wheat, barley, and rough cut oats are great options for increasing protein, fiber, and complex carbohydrate all at once. Making sandwiches with whole grain bread rather than white, or choosing brown rice regularly are simple ways to get more protein from the foods you eat already.
If you're working out hard, trying to build muscle, a high protein diet might provide just what your body needs. After all, with high protein food options like eggs, cheese, and fresh seafood, who wouldn't want to give muscle building a little boost?
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