serving is as high as you can get with this piece of muscle-sculpting protein. Pork Chops (Boneless): 26 grams per 3 oz. PS: Grass-fed beef contains more nutrients than its factory-farm brothers and sisters.
If you opt to use around 90% ground beef this will just have the right amount of fat to make your burgers taste juicy – and don’t forget, this sort of red meat is a great source for creatine, too! Minced Beef (90% Lean): 18 grams per 3 oz. These cuts of steaks are super lean and provide an amazing 1 gram of protein for every 7 calories – compared to the classic ribeye, which delivers only 1 gram of protein for every 11 calories! Avoid overcooking round or loin pieces (also considered more economical cuts) though – Any more than medium rare and they’re as dry as a shoe sole… 5. Steak (Top Or Bottom Round): 23 grams per 3 oz. Eggs: 6 grams per 1 large eggĮggs are truly perfect muscle food: cheap, versatile (dream of perfect poached eggs, scrambled, fried…) and packed with branched-chain amino acids. Its high amount of casein, a dairy protein that digests more slowly than whey, effectively feeds your muscles all night so they don't catabolize - and it keeps you from waking up starving at 3 a.m. Cottage Cheese: 14 grams per 1/2 cup servingįeeling like a late night snack? Go for cottage cheese. Another beneficial side effect: it’s also rich in calcium and probiotic bacteria - make your gut happy! 2. Having twice as much protein as other types of yoghurt, plain greek yoghurt (no hidden sugars here please!) has become fairly popular. Read up on our extensive guide to the 40 best high-protein foods you need to eat now:ġ. To reach your fitness and weight-loss goals (and also not bore yourself!!) variety is key: go beyond the chicken zone and banish taste bud boredom with our list of delicious, high-protein foods for all diets! So let’s agree on this: for building and maintaining muscles, weight loss and a balanced, healthy lifestyle, we need to have a close eye on our protein levels. If you’re a vego, you’ll need 2 cups of tofu, 1 ½ cups of soybeans or a big bowl of oats. A 2015 study in the American Journal of Physiology, Endocrinology and Metabolism even showed those who ate twice as much protein could maintain and build muscles easier while keeping their metabolism revving on high speed!īut let’s talk real food: What does this practically mean for your everyday dinner/lunches or breakies? To give you an idea of what this boils down to in the meat department, this is roughly what you’d get from 2 ½ pork chops, 4-5 chicken drumsticks or an 8-ounce steak. So how much of these good proteins should we get a day? As a guideline, men should consume around 56 grams a day while women can get away with 46 grams. A survey of 200,000 adults found that those following a low-quality diet consume eight times more protein from junk food than people on a high-quality diet – and, unsurprisingly, these candidates experienced three times higher risk of obesity. Time to get you back on track in the nutrient department ). If you’re thinking meat pies, chicken nuggets or ice-cream are good protein sources, we have to stop you right there. However, new research reveals many Australians are not eating enough or getting it from the right food sources. As a matter of fact, proteins provide as much energy density as carbohydrates!
This power nutrient builds our body tissue, nourishes our muscles and is an excellent fuel source. Paleo, Vegan, Gluten-free, Vegetarian, Keto or Macro – no matter which diet you are following, protein is essential for all of us.
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