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High Protein Foods

High protein foods are vital to your muscle building diet. Protein, a macronutrient and is the main building block for building muscle and maintaining muscle. During workouts, muscle is being broken down; the muscle fibers tear from the stress of the weight being lifted.

Protein is then used by the body to repair these fibers during the recovery time which is when the muscle building is actually occurring (not during the workout).

This is why it is so vital to consume high protein foods to have adequate protein to make these repairs to build muscle and not lose it. One thing to also keep in mind when picking your high protein foods is knowing the foods biological value. The higher the Biological Value (BV) the more easily it is utilized by the body.

High protein foods - Eggs
  • Eggs ( 1 egg )
    • Calories - 90
    • Protein - 7 grams
    • Carbohydrates - Trace amounts
    • Fat - 6 grams
    • BV - 93 - 100

    Eggs are a great source for one of your high protein foods. I have one of the highest BV and are low in fat. If you are worried about the cholesterol, there have been recent studies showing that the cholesteral in eggs and other foods that were thought to contribute to heart disease is not completely true. If you are still worried about it you can just eat egg whites. You can separate it yourself or buy in a carton separated already.

    High protein foods - Chicken

  • Chicken and Turkey ( 4 oz. Servings )
    • Calories - 170
    • Protein - 33 - 35 grams
    • Carbohydrates - 0
    • Fat - 3 - 5 grams
    • BV - 80

    Chicken breast or turkey is a great choices for high protein foods. Having huge amounts of protein with very little fat, you can't go wrong with either of these as a choice.

    High protein foods - Steak

  • Lean Red Meat ( 4 oz. Servings )
    • Calories - 170
    • Protein - 23 grams
    • Carbohydrates - Trace amounts
    • Fat - 7 - 10 grams
    • BV - 70

    Lean red meat is a not only a great source of protein, it is also rich in iron, zinc and vitamin B12. Lean red meat is also considered a good source of omega-3s. This is why lean red meat is a excellent choice as one of your high protein foods; it not only provides you with protein but vitamins and minerals needed for your body.

    High protein foods - Salmon

  • Fish (3 oz. Servings - Tuna, Salmon, )
    • Calories - 130 - 180
    • Protein - 20 - 22 grams
    • Carbohydrates - Trace amounts
    • Fat - 4 - 5 grams
    • BV - 70 - 80

    Fish should not only be one of your high protein foods, but should also be a source for your EFA's. Some of the best choices of fish with high protein, high levels of omega 3 fatty acids, and low levels of mercury are:

    • Salmon
    • Sardin
    • Herring
    • Trout(fresh water)
    • White Fish
    • Pollock
    • Mackerel (Pacific)

    High protein foods - Beans
  • Red Kidney Beans ( 1 cup )
    • Calories - 230
    • Protein - 15 grams
    • Carbohydrates - 42 grams
    • Fat - 1 grams
    • BV - 50

Red Kidney Beans are a good alternative to you normal poultry and red meat. They are great for stabilizing blood sugar levels and are also a benefit to your heart with the soluble fiber these legumes provide.


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