Ten High Protein Food

1. Lean Beef

This should be a staple of your diet if you want to gain muscle mass. Lean beef consists of nutrients such as iron, zinc and B-vitamins which are conducive to muscle growth. More importantly, it provides your body with high quality protein and amino acid that works in line with insulin to promote muscle growth. For those who are trying to lose weight, this should come as great news.

2. Skinless Chicken

Like beef, chicken is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance.

3. Cottage Cheese

Cottage cheese is almost entirely pure casein protein. On top of that, Cottage cheese is an excellent source of vitamin B12, calcium, and other important nutrients. Casein is a slow-digesting protein which is perfect for muscle maintenance.

4. Eggs

Eggs contain high quality protein, nine essential amino acids, choline, good fat, and vitamin D which are also beneficial to your health.

5. Whey Protein

Whey protein is the most popular supplement in the fitness industry as they provide a fast and convenient source of protein at an affordable price. Consumption of whey protein can be very effective for muscle mass gains.

 

6. Tuna and Other Fish

Fish is high protein food, low in fat, and rich in omega-3 fatty acids. The omega-3s are essential because they aid in fat loss and ensure the proper function of your body processes, such as your metabolism.

 

7. Oatmeal

Oatmeal is an great source of carbohydrates due to both its low glycemic index (GI) value and the fact it is minimally processed. The benefits of a low-GI diet include:

• Better micronutrient profile and more fiber
• Increased satiety
• Decreased hunger
• Lower subsequent energy intake (second meal effect)
• Fat loss

8. Whole Grains

Whole grains digest more efficiently and provide more nutrients than refined grains. This promotes sustained energy levels and overall health. In particular, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.

9. Fruits and Vegetables

Fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. They also provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. On top of that, fiber in the fruits and vegetables aids in proper digestion and nutrient uptake.

10. Healthy Fats

Good fats are essential for muscle growth. In fact, they play an essential role in hormone production (testosterone and growth hormones), which drive muscle growth and strength gains. Polyunsaturated and monounsaturated fats are the good fats.