Muscle building

15 Foods High In Protein And Best To Build Muscle

Studies have shown that a high-protein diet can improve your health in many ways, such as helping you lose weight and reduce abdominal fat while increasing muscle mass and strength. In addition, a high-protein diet can also lower blood pressure and fight diabetes.

As long as you eat the right protein, losing weight and gaining muscle is not a problem

The following is a list of 15 delicious foods with high protein:

1. Eggs

Whole eggs are one of the healthiest and most nutritious foods on earth. They are rich in vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients, but most people do not eat enough.

Whole eggs are high in protein, while egg albumen are almost pure protein.

Protein content: 1 large egg contains 6 grams of protein and has 78 calories.

2. Chicken Breast

Chicken breast is one of the most popular protein-rich foods. If you do not eat it with chicken skin, most of the calories come from protein.

Chicken breasts are easy to cook, and if done right, they taste great.

Protein content: Every 100 grams of skinless chicken breast contains about 20 grams of protein, 133 calories.

3. Lean Beef

Lean beef has a high protein content and is delicious. It is rich in iron, vitamin B12, and a lot of other important nutrients.

Protein content: Every 100 grams of lean beef contains about 21 grams of protein and 110 calories.

4. Tuna

Tuna is a very popular fish. It is low in fat and calories, and the rest is just protein.

Like other fish, tuna is also very nutritious and contains a considerable amount of omega-3 fatty acids.

Protein content: Every 100 grams of tuna contains about 28 grams of protein and 185 calories.

In fact, other fish are also rich in protein. For example, salmon contains about 19 grams of protein per 100 grams and 135 calories.

5. shrimp

Shrimp is a kind of seafood. Its calories are very low, but various nutrients are amazing, including selenium and vitamin B12.

Like fish, shrimp also contain a lot of omega-3 fatty acids.

Protein content: Every 100 grams of shrimp contains about 17 grams of protein, only 80 calories.

6. Milk

Milk has high nutritional value and is an excellent source of high-quality protein. It contains almost every nutrient required by the body, and its calcium, phosphorus, and riboflavin (vitamin B2) content is very high.

Protein content: 1 cup of low-fat milk contains about 9.7 grams of protein and 137 calories.

7. Greek Yogurt

Greek yogurt is popular in Europe and America, also known as filtered yogurt, is a very thick yogurt. The taste is delicious, the texture is smooth, and the nutrients are rich.

Protein content: 100 grams of non-fat Greek yogurt has a protein content of about 7 grams and only 60 calories. Just make sure to choose the one without sugar.

Full-fat Greek yogurt is also high in protein but contains more calories.

8. Cheese

Cheese is a kind of cheese with very low fat and calorie content. It is rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.

Protein content: Every 100 grams contains about 25 grams of protein, with 320 calories.

Other types of high-protein cheese include Parmesan cheese, Swiss cheese, mozzarella, and cheddar cheese.

9. Whey Protein Supplements

When you are unable to cook due to time constraints, you can choose to add protein.

Whey protein is a high-quality protein derived from dairy products that have been proven to be very effective in enhancing muscle mass and can help reduce weight.

Protein content: There are differences between brands.

10. Oatmeal

Oatmeal is one of the healthiest cereals on earth, rich in healthy fiber, magnesium, manganese, vitamin B1, and several other nutrients.

Protein content: A cup of boiled oatmeal contains about 5.9 grams of protein and contains 166 calories.

11. Quinoa

Quinoa is a seed/cereal and currently one of the most popular superfoods in the world. It is rich in vitamins, minerals, and fiber, and is rich in antioxidants, with many benefits for health.

Protein content: Every 100 grams of quinoa contains about 14 grams of protein and 360 calories.

12. Almonds

Almonds are a popular nut, rich in important nutrients, including fiber, vitamin E, manganese, and magnesium.
Protein content: Every 100 grams contains about 23 grams of protein, with 570 calories, which can be eaten in small amounts when losing weight.

Other high-protein nuts include pistachios, cashews, and peanuts, but it should be noted that although the protein content of peanut butter is high, it should not be eaten because it is “salty”.

13. Broccoli

Compared with most vegetables, broccoli is high in protein. In addition, broccoli is rich in vitamin C, vitamin K, fiber, and potassium.

Broccoli is also rich in various biologically active nutrients and is believed to help prevent cancer.

Protein content: 100 grams of broccoli contains 4 grams of protein, only about 35 calories.

Similar high-protein vegetables include Brussels sprouts.

14. Lentils

Lentils are a type of beans. It is rich in fiber, magnesium, potassium, iron, folic acid, copper, manganese, and various other nutrients.

Lentils are the best source of plant-based protein in the world. If you are a vegetarian, it is excellent food.

Protein content: 100 grams of lentils contains about 9 grams of protein and 115 calories.

Other high-protein legumes include soybeans, kidney beans, and chickpeas.

15. Pumpkin Seeds

Pumpkin contains edible seeds, called pumpkin seeds which are rich in various nutrients such as iron, magnesium, and zinc.

Protein content: 100 grams of pumpkin seeds contains 33 grams of protein, about 570 calories. Only eat a little during weight loss.

Other high protein seeds are flaxseed, sunflower and chia seeds

Article source: 知乎

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