When it comes to crafting your own personal nutritional meal plan, people tend to automatically write-down the greens, fruits and other healthy foods they could think of. It may seem to be just an easy list to make but actually it isn’t. Initially, we’ll watch out for foods that are low in carbs however we must also include protein-rich foods; and by that we don’t mean protein bars!
Did you know that the so-called mega-protein milkshakes, gym-junkies and other snacks that are commonly believed to be the best foods you can bring when you’re working out, doesn’t actually goes well for your health? It is important that you are keen with what you eat which is beneficial for your fitness goals as well as for your overall wellness. We all know for a fact that when hitting the gym or performing your usual exercise routine, it is expected to lose energy and nutrients. That is why, its essential to understand how important protein is in order to recover, maximize your workout and maintain a healthy body. Failing to do so will most likely give you unpleasant fitness results and something you might regret in the future.
What Makes It Important?
Protein goes hand in hand with exercise. Consuming proper amount of high-protein food, either before or after workout, can effectively help your body acquire various benefits. Generally, when protein is digested, it repairs, maintains and helps your body to grow. It is a nutritional component that supports the immune system, repairs any internal or external damage and acts as an important building block for muscles, bones, skin, cartilage as well as for blood. Aside from that, you get to have an additional energy for longer resistance and stamina thus allowing you to further exercise, work and play.
As a “Macronutrient”, you need to eat a relatively large amount of it in order to recharge your body because your body doesn’t actually store protein. There is a variety of sources you can choose from but not all of them are equal. So you must learn how to determine high quality protein source and take it as an advantage to acquire a healthier and fitter body!
However, keep in mind that protein intake in terms of dietary consideration must come from natural food and not from supplements such as protein shakes or bars and even protein-enriched waters that has been available to market. Here are the reasons why it natural, high-protein foods are preferably and recommended to be the best.
- A variety of protein sources can give you the adequate combination of amino acids essential for your body.
- High-Protein diet allows you to have a better defense against diabetes and lowers your blood pressure.
- Protein is converted into energy for your body.
- Helps you lose weight as it relatively gives you appetite control. So technically you can say that it is the key to keep you full and be in control with your hunger.
- Has a great influence over muscle growth and maintenance. It can effectively increase your muscle mass while at the same time, recharging it with strength.
There are other benefits you can gain if you pay attention to your protein intake however, consumption of processed meats for your protein needs can be detrimental to your health. Don’t choose to sausages and deli meats over the natural protein-rich foods. Let us share you what most nutrition experts personally recommend for your dietary protein source!
Protein-rich Foods to Eat
You might assume that it is alright to be over-the-top with the protein food but ideally, the recommended amount of protein daily intake is 60 grams for a 160-pound woman. Many nutritionists say that our body needs to have a modest amount and target for a high quality protein source depending on the amino acid profile. So in order to ensure that you have the essential protein supplement for your body, include these following foods in your diet and nutritional meal plans:
Wild Salmon – Naturally, fish offers omega-3 fatty acids that are heart-healthy. Among the various fishes, salmon is more beneficial to your health and even crowned to be the best protein choice!
Pork Tenderloin and Lean Beef – Go for something that’s lean meat. Among the meat cuts, pork tenderloin is considered to be the versatile white meat that is much leaner by 31%. However, don’t shun off the benefits you can also have from lean beef. It is a good source of protein as well as an excellent source for iron, vitamin B12 and zinc.
Eggs – Though this gives us fear regarding high-cholesterol, it is still considered to be a nutritional food you mustn’t ignore; particularly the yolks. When you combine this with the lean meat, you can have an excellent dose of protein and amino acids.
Chia Seeds – This is considered to be one of the healthiest superfoods. For each 2 tablespoon of these tiny seeds you can get about 7 grams of protein. Plus it contains fiber, omega-3 and other minerals like magnesium as well as phosphorous. Plus it is quite versatile wherein you can add it in to your other meals.
Lentils – A cup of these legumes can give you about 20 grams of protein. It also contains essential minerals like iron, manganese, potassium, folate and copper.
Spirulina – Did you know that a tablespoon of spirulina can give you 4 grams of protein along with antioxidants beneficial to your health? Aside from protein, it contains beta-carotene and echinenone that can help you curb unhealthy food cravings. So why not try adding a spoonful of spirulina on your morning smoothie or perhaps stir your afternoon water with it for an extra dose of healthiness.
Tempeh – This is also one of the best candidates for natural protein source. Unlike tofu that is made of soy milk, this is made of soy beans which makes double amount of protein. For ½ cup you can get 16 grams of protein which is way better than the 10 grams you can get from tofu.
Amaranth – It is another high-protein grain source aside from the usual choice of Quinoa. For every 2 cups you can get 9 grams in comparison to 8 grams of Quinoa.
Other recommended protein sources are:
- Cashew Nuts – 18 grams of protein
- Pistachios – 20 grams of protein
- Quorn mince – 5 grams of protein
- Brazil Nuts – 14 grams of protein
- Oats – 10 grams of protein
- Cod – 20 grams of protein
- Sardines – 21 grams of protein
- Mackerel – 20 grams of protein
- Prawns – 15 up to 18 grams of protein
- Lamb – 20 grams of protein
- Chicken – 24 grams of protein
- Tuna steak - 32 grams of protein
- Mussels – 18 grams of protein
- Beef jerky – 30 up to 40 grams of protein
- Mozzarella – 18 grams of protein
- Cheddar – 25 grams of protein
- Cottage Cheese – 10 grams of protein
- Greek Yogurt – 10 grams of protein
So the next time you plan your meals don’t simply focus on the plate size of the food but what’s inside of it. Check the protein content it can offer to your body so that you can secure a healthier life!
Visit our Blog for more healthy tips and nutritional facts. We got lots to share with you! Plus get the chance to enjoy amazing offers and discounts once you join our VIP membership club. So sign-up today and you’ll be surprised on what we have in-store for you!