Most of us know that proteins are an essential part of every diet for almost every person in every age group as it has many known benefits like muscle growth, recovery, rebuild muscle tissues. Proteins have a significant role in muscle building, especially for bodybuilders or people who regularly get engaged in physical activities.
There are many misconceptions when it comes to protein or protein powders. Some people think proteins are very harmful to the body and can cause serious health problems like kidney diseases.
Proteins can be taken in any form. The people do not have much knowledge about what protein powders are or what food contains, how much amount of proteins. It is essential to know the nutrients present in what we eat to have a very built healthy body.
Many people around the globe use protein powders to meet their daily protein intake goal as it is effortless to consume and get absorbed. The most common protein powders used by athletes/bodybuilders are whey protein and casein protein powders.
Whey proteins are produced by many different brands worldwide using different methods and are sold to consumers. Whey proteins are fast-digesting proteins that get absorbed into the body faster when compared to casein protein.
On the other hand, Casein proteins are slow absorbing proteins when consumed and take time to absorb into the body entirely. Both whey and casein protein are good for athletes who have a busy schedule and have no time to make a healthy meal.
Protein powders are easy to be taken as they can be mixed in water or milk. It can also be added to smoothies based on individual likes. It is generally considered safe to consume protein powders for a healthy person.
People with kidney problems should consider avoiding protein intake in higher quantities as it may worsen the conditions as proteins need to be digested, which is difficult for people with kidney problems.
These are the top 10 high protein foods for muscle building to include in your diet if you are into bodybuilding or if you want to have a well build healthy diet:
10. Quinoa
Quinoa is a popular seed in the wellness or fitness world. Quinoa is rich in proteins and has a good amount of zinc, folate, iron, copper, and healthy fibers.
It is a plant-based protein source which is great news for vegetarians worldwide and for people who follow a vegan diet. It is comparatively less risky than animal-based protein sources, which shouldn’t be taken in higher quantities.
Quinoa contains all the essential nine amino acids which our body can’t make on its own, so it is referred to as the complete protein source.
Protein content
One cup of cooked quinoa provides 8 grams of protein.
9. Fish
Fish is an excellent source of proteins as well as many other vitamins and minerals like iodine, vitamin b12, and selenium. Fish can act as an excellent protein source that can be eaten daily, especially for nonvegetarians.
Fish is something which is not difficult to get, and availability is across the world. There are different varieties of fish with different nutrition values, which will be readily available to buy.
Fish is also one of the favorite food among some cultures of people. It is easy to cook, and many varieties of dishes can be made using it. It can be added to salads made of curry. Fish soups are also famous among some people.
Protein Content
Half salmon fillet provides 30.5 grams of protein.
8. Lean Beef
Lean Beef is another rich source of protein that is very tasty and heaven for nonvegetarians. It is also rich in other vitamins and minerals, just like fish. Red meat can be a part of healthy diets but is suggested to be moderately taken.
Consuming a high amount of red meat is not suggested as it can cause many health issues like colorectal cancer. Even though red meat is an excellent source of protein, it is suggested to take it in less quantity and take in more plant-based protein-rich foods as they do not create many health problems.
Protein Content
85 grams of Lean Beef provides 24.6 grams of protein.
7. Lentils
If you are a vegetarian or follow a vegan diet, Lentils are an excellent source of plant-based proteins that you can add to your daily diet. They also contain many other nutrients.
Plant-based proteins are always suggested over animal-based proteins as they are generally regarded as safer and not risky for health conditions. Some animal-based proteins can cause serious health diseases, which can be avoided by switching to plant-based proteins.
Studies have mentioned that people who regularly consume lentils have shown a lower risk of developing health conditions like fatty liver and heart diseases.
Protein Content
100 grams of cooked lentils provides 9.02 grams of protein.
6. Milk
Dairy milk is very famous across the world, and it contains nearly every nutrient which is essential to our body. It is something which is easily available across the world and is consumed by millions.
It’s a great source of proteins, calcium, phosphorus, and other essential vitamins and minerals. Although it is a healthy food, People with lactose intolerance should avoid milk and diary-based products.
There are also lactose-free dairy products in the market that people can consume with lactose intolerance which is very fortunate.
Protein Content
246ml of dairy milk provides 8.32 grams of protein.
5. Greek Yogurt
Greek Yogurt is an excellent source of protein which is also called strained Yogurt. It is also a great source of nutrients like calcium, zinc, selenium, vitamin A and B12.
It is a perfect kitchen ingredient as it can be used in both sour and sweet dishes and has a very thick and creamy texture. It is suggested to use Greek Yogurt with no sugar added.
Protein Content
200 grams of Greek Yogurt contains 19.9 grams of protein.
4. Cottage Cheese
Cottage Cheese is high in proteins but has low-fat content and fewer calories. It has calcium, phosphorus, selenium, and various other nutrients.
Cottage cheese is comparatively low in calories when compared to other forms of cheese, making it popular among dieters and health-conscious people. It has a creamy and soupy texture known as curds and whey. It is generally made from cow’s milk by draining cheese.
You can have to take it as a part of breakfast where you can add it to your fruits, making it a delicious item. It is available in almost every place and can be consumed without risk.
Protein Content
226 grams of cottage cheese provides 28 grams of protein.
3. Almonds
Almonds are a high source of plant-based proteins, and it also contains fiber, manganese, vitamin E, and magnesium.
Almonds are rich in antioxidants that can help you protect from oxidative stress, damage molecules in cells, and prevent aging and diseases like cancer.
Almonds should be a part of your diet as it has many other benefits like lowering heart diseases and controlling bad cholesterol and high blood pressure.
Protein Content
28.35 grams of almonds provides 6 grams of protein.
2. Eggs
Whole eggs are excellent sources of many nutrients essential for our body and are consumed by millions of people worldwide. It is not just a good source of protein but also has the advantage of getting absorbed in the body fast.
Eggs have nutrients like vitamins, minerals, healthy fats, and antioxidants. Eggs are great for pregnant ladies, and during breastfeeding, eggs have a significant role in growth and development.
It is also said that egg yolks are bad for the body as they can cause cholesterol, but many studies and researchers have debunked these rumors. Many studies also found that whole eggs have a healthy side which may help prevent many chronic diseases in humans.
Protein Content
A 50 grams egg can provide 6.3 grams of protein.
1. Chicken Breast
Chicken breast is an excellent source of protein available easily across the world and is consumed by many people. In addition to the high protein content, chicken provides vitamins and minerals like zinc and selenium.
Many dishes can be made with chicken which can be very tasty and is considered as one of the most delicious food by nonvegetarians around the globe. Chicken can be added to salads, and chicken soups are also famous among people.
Protein Content
86 grams of chicken breast provides 26.7 grams of proteins.
Conclusion
Although getting enough proteins is essential for health and bodybuilding, It is not suggested to consume them in very high quantities, which can cause side effects in the human body which is very risky and unsafe.
Experts suggest that a healthy person should consume based on their weight (1.2 -2 grams per kg) per day. There are varieties of both animal and plant-based protein sources to choose from for both vegetarians and nonvegetarians.
Just like proteins, there are also other vitamins and minerals which are very important to the human body to stay healthy. Consider adding every essential nutrient into your diet to stay away from chronic disease and live a healthy lifestyle.
As much as the nutrients and the diet, physical activities are also a part of a healthy lifestyle. Along with a good diet, consider doing exercise that can be low intensity or high intensity based on your convenience. An hour spent on a workout is only a very few percentage of a day. A healthy body means a healthy mind.
Just add some high-protein food items to your daily diet to ensure that you meet your daily protein intake goal for your daily needs.
