High protein foods are necessary for everyone and are especially important for those who want to build muscles. The body is built up of muscle mass and fat. To get rid of the fat and to protect yourself from the common diseases caused by high fat levels without weakening your metabolism, you need to build more muscle mass, and you can do this by loading up on more protein. And if you choose the best high protein foods, you can also enjoy overall health improvement.
The best high protein foods are those that have low saturated fat levels and have what are called “complete proteins.” Not all proteins are created equal. The best proteins are those that contain all the amino acids the body needs to build muscles. They also have high BV or biological value rating, which means that the body can make better use of the protein they contain and that they don’t contain empty or useless calories.
High protein Foods:
Eggs have high BV ratings ranging between 88 and 100, and they are also easy to prepare and can even be prepared in many ways. Eggs are also low carb foods, so they don’t have many empty calories that will end up as fat stores in your thighs or around your waist. And although the egg yolks are high in fat, only two grams of it are saturated fat and the yolks can be removed anyway. Eggs also provide vitamins A, B, D, E, as well as iodine, zinc, selenium, calcium, and iron.
2. Fish and Other Seafood
Fish and most seafood are also great high protein foods. What’s especially great about fish is that they are high in Omega-3 fatty acids, which help in weight reduction and keeps the heart healthy. If you want fish with the highest protein level, just open up a can of tuna; this contains 40 grams of proteins. Other good choices are salmon, mackerel, and sardines. It also has a high BV rating of 83.
Chicken is a good source of protein minus the high levels of fat found in pork. Thus, it is a key part of any diet focused on muscle building. Chicken is made up of 25% protein and has a BV rating of 79. And even though chicken can be a bit dry and bland when cooked, there are many ways to season or spice it up. Just make sure to use low fat seasonings to avoid defeating the value of chicken as a healthy high protein muscle building food.
Dairy foods are also great sources of protein, but make sure to choose the low fat varieties if you don’t need the excess fat. Low fat cheese, low fat milk, and yogurt make great snacks and are widely available. They also have several other health benefits, especially yogurt, which contains live bacterial cultures that help improve digestion. Most dairy products have high BV ratings and also come with a long list of vitamins and minerals.
5. Lean Red Meat
While pork is not part of a high protein muscle building diet because of its high fat content, lean red meat like beef and venison are great protein sources. Beef can be prepared in a variety of ways, and if you run out of recipes, you can try venison as an alternative. These are especially high in protein, but they are also high in calories, which is why once a week consumption is sufficient for a muscle building diet.
We love to hear from you. What other High Protein Foods can you add to the list?