Protein plays a key role in muscle development and is one of the three macro nutrients. This article How Much Protein Do You Need To Build Muscle Fast? reveals more about its importance. In this era, when super markets are flooded with processed foods, it is very important to know about protein rich foods so you can add them in your cart when you see them in super store.
One of the best sources for gaining protein from your food. Hundred grams of a hen egg provides 13 grams of protein along with 11 grams of fat. Egg white consists of 90% water into which is dissolved 10% proteins. It has less than 1 percent carbohydrates and does not contain any fat. The yolk contains approximately 5.3 grams protein. Eggs with beefed-up omega-3 are even better.
Hundred grams of swiss cheese contains 27 grams protein. No other cheese provides this much protein. It is also easily available in all super markets.
A famous and easily available protein rich food is milk. 100 grams of milk contains 3.4 grams of protein. Along with protein milk provides several other nutrients. It also contains 12% Calcium in every 100 grams of it. The largest structures in the fluid portion of the milk are casein micelles.
It also contains dozens of other types of proteins beside the caseins including enzymes. By weight, Whey proteins make up approximately 20% of the protein in milk. Lactoglobulin is the most common whey protein.
In every 100 grams of soy milk there are 3.3 grams of protein. It is plant milk and is produced by soaking and grinding dried soybeans in water. Along with providing protein soy milk also improves your lipid profile.
It also effectively protects your blood vessels from lesions and hemorrhage due to omega-3 and omega-6 fatty acids as well as the powerful phyto-antioxidants in it.
11 grams of protein is present in every 100 grams of cottage cheese. It also contains casein and live bacteria that make it a wonderful healthy food. Good bacteria will help you break down and absorb all the nutrients you need to get bigger and stronger.
Greek yogurt contains approximately double amount of protein as compared to other versions. Another plus point is gut-friendly probiotic bacteria and bone-building calcium present in it. Its every 100 grams contain 10 grams protein.
Every 100 grams of almonds contain 21 grams of protein. This made them an outstanding protein rich food. Along with this almonds are loaded with antioxidants, high in vitamin E, which protects cell membranes from damage, controls blood pressure, lower cholesterol levels, prevents harmful oxidation of LDL cholesterol and keep your stomach full for longer duration.
19 grams protein is found in every 100 grams of chickpeas. They are also one of the best sources of insoluble fiber.
Chicken breast should have a permanent place in your diet if you want to bulk up. Every 100 grams of chicken breast contains 31 grams protein. About two to three times as much polyunsaturated fat is found in chicken than most types of red meat when measured as weight percentage.
Every 100 gram of soy bean contains 36 grams of protein. According to some sources soy from foods is linked with lower risks of breast and endometrial cancer in studies.
Try ordering a flavored iced tea with fruit flavored protein powder, or grab a coffee and add some chocolate or vanilla protein. Per serving of Starbuck's Iced Tazo Passion Fruit with Dymatize Whey Pia Colada contains 25 grams protein.
Every 100 grams of tempeh contains 19 grams of protein. Tempeh also provides very good amount of calcium along with protein.
Every 100 grams of steak (blade steak) contains 28 grams of proteins. 88% of blade steak contains magnesium which makes it one of the best sources of magnesium along with proteins.
Every 100 grams of turkey breast meat contains 17 grams protein. Along with protein it is also an excellent source of an excellent source of iron, zinc, phosphorus, potassium and B vitamins.
24 grams protein is present in every 100 grams of yellow fin tuna. You'll also benefit from the healthy amount of B vitamins and the potent antioxidant selenium in its flesh.
It provides 25% more protein than tuna. It is also one of the excellent sources of long chain omega-3 fatty acids. Its every 100 grams contains 23 grams protein.
There is 14 grams of protein in every 100 grams of it. This food is low in saturated fat and sodium. It is also a good source of Vitamin B6, Vitamin B12, Magnesium and Potassium, and a very good source of Protein, Niacin, Phosphorus and Selenium.
Corned beef is a salt-cured beef product. Every 100 grams of corned beef contains 18 grams protein.
Considered as one of the best sources of protein bison meat contains 28 grams of protein in every 100 grams. It also provides iron, zinc and vitamin B12 in abundance.
There is 17 grams protein in every 100 grams of lamb meat. Lamb meat provides over 100 percent of the daily requirement of B12 and is a good source of thiamine. Unsaturated fat makes half of lamb meat. Most of the unsaturated fat is monounsaturated.
18 grams protein is present in every 100 grams of flax seeds. Flaxseed is a natural, diet-friendly source of fiber, fatty acids, and protein. Flaxseed has been shown to reduce hypertension, prevent skin cancer, fight depression, and reduce the risk of liver disease.
Every 100 grams of tofu contains 8 grams protein. It is a very good option for getting protein when you dont want to eat meat for protein.
Every 100 grams of green peas contains 5 grams of protein. The unique phytonutrients in green peas also provides key antioxidant and anti-inflammatory benefits. Green peas are a reliable source of omega-3 fats in the form of alpha-linolenic acid (ALA).
This article will help you understanding more about macro nutrients and how you can calculate them Do We Need To Count Macro Nutrients For Every Single Meal?. Do consult a physician before adding any food in your diet.
Keep working hard to achieve a body like these 9 Natural Bodybuilders With Most Aesthetic Chest/Pecs Development and have a nice day.
Cheers!
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| Protein intake should be at least 0.8 grams for per kilogram of bodyweight |
1- Eggs
One of the best sources for gaining protein from your food. Hundred grams of a hen egg provides 13 grams of protein along with 11 grams of fat. Egg white consists of 90% water into which is dissolved 10% proteins. It has less than 1 percent carbohydrates and does not contain any fat. The yolk contains approximately 5.3 grams protein. Eggs with beefed-up omega-3 are even better.
2- Swiss Cheese
Hundred grams of swiss cheese contains 27 grams protein. No other cheese provides this much protein. It is also easily available in all super markets.
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| Swiss cheese is a protein rich food |
3- Milk
A famous and easily available protein rich food is milk. 100 grams of milk contains 3.4 grams of protein. Along with protein milk provides several other nutrients. It also contains 12% Calcium in every 100 grams of it. The largest structures in the fluid portion of the milk are casein micelles.
It also contains dozens of other types of proteins beside the caseins including enzymes. By weight, Whey proteins make up approximately 20% of the protein in milk. Lactoglobulin is the most common whey protein.
4- Soy Milk
In every 100 grams of soy milk there are 3.3 grams of protein. It is plant milk and is produced by soaking and grinding dried soybeans in water. Along with providing protein soy milk also improves your lipid profile.
It also effectively protects your blood vessels from lesions and hemorrhage due to omega-3 and omega-6 fatty acids as well as the powerful phyto-antioxidants in it.
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| Soy milk contains 3.3 grams of protein in every 100 grams |
5- Cottage Cheese
11 grams of protein is present in every 100 grams of cottage cheese. It also contains casein and live bacteria that make it a wonderful healthy food. Good bacteria will help you break down and absorb all the nutrients you need to get bigger and stronger.
6- Greek Yogurt
Greek yogurt contains approximately double amount of protein as compared to other versions. Another plus point is gut-friendly probiotic bacteria and bone-building calcium present in it. Its every 100 grams contain 10 grams protein.
7- Almonds
Every 100 grams of almonds contain 21 grams of protein. This made them an outstanding protein rich food. Along with this almonds are loaded with antioxidants, high in vitamin E, which protects cell membranes from damage, controls blood pressure, lower cholesterol levels, prevents harmful oxidation of LDL cholesterol and keep your stomach full for longer duration.
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| Almonds are protein rich foods having several health benefits |
8- Chickpeas
19 grams protein is found in every 100 grams of chickpeas. They are also one of the best sources of insoluble fiber.
9- Chicken Breast
Chicken breast should have a permanent place in your diet if you want to bulk up. Every 100 grams of chicken breast contains 31 grams protein. About two to three times as much polyunsaturated fat is found in chicken than most types of red meat when measured as weight percentage.
10- Soy
Every 100 gram of soy bean contains 36 grams of protein. According to some sources soy from foods is linked with lower risks of breast and endometrial cancer in studies.
11- Lean Beef
26 grams protein is present in every 100 grams of lean beef. An average American�s diet includes 5.1 ounces of protein foods daily which includes 1.7 ounces of beef daily. Since beef is a natural source of essential nutrients, so you can enjoy any day. |
| Lean beef contains 26 grams protein in every 100 grams |
12- Protein Go Pro
Try ordering a flavored iced tea with fruit flavored protein powder, or grab a coffee and add some chocolate or vanilla protein. Per serving of Starbuck's Iced Tazo Passion Fruit with Dymatize Whey Pia Colada contains 25 grams protein.
13- Tempeh
Every 100 grams of tempeh contains 19 grams of protein. Tempeh also provides very good amount of calcium along with protein.
14- Steak
Every 100 grams of steak (blade steak) contains 28 grams of proteins. 88% of blade steak contains magnesium which makes it one of the best sources of magnesium along with proteins.
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| blade steak is one of the best sources of protein and magnesium |
15- Turkey Breast
Every 100 grams of turkey breast meat contains 17 grams protein. Along with protein it is also an excellent source of an excellent source of iron, zinc, phosphorus, potassium and B vitamins.
16- Yellow-Fin Tuna
24 grams protein is present in every 100 grams of yellow fin tuna. You'll also benefit from the healthy amount of B vitamins and the potent antioxidant selenium in its flesh.
17- Sockeye Salmon
It provides 25% more protein than tuna. It is also one of the excellent sources of long chain omega-3 fatty acids. Its every 100 grams contains 23 grams protein.
18- Halibut
There is 14 grams of protein in every 100 grams of it. This food is low in saturated fat and sodium. It is also a good source of Vitamin B6, Vitamin B12, Magnesium and Potassium, and a very good source of Protein, Niacin, Phosphorus and Selenium.
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| Halibut has high protein and low sodium |
19- Corned Beef
Corned beef is a salt-cured beef product. Every 100 grams of corned beef contains 18 grams protein.
20- Bison
Considered as one of the best sources of protein bison meat contains 28 grams of protein in every 100 grams. It also provides iron, zinc and vitamin B12 in abundance.
21- Lamb
There is 17 grams protein in every 100 grams of lamb meat. Lamb meat provides over 100 percent of the daily requirement of B12 and is a good source of thiamine. Unsaturated fat makes half of lamb meat. Most of the unsaturated fat is monounsaturated.
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| An excellent source of protein is lamb meat |
22- Flax seeds
18 grams protein is present in every 100 grams of flax seeds. Flaxseed is a natural, diet-friendly source of fiber, fatty acids, and protein. Flaxseed has been shown to reduce hypertension, prevent skin cancer, fight depression, and reduce the risk of liver disease.
23- Tofu
Every 100 grams of tofu contains 8 grams protein. It is a very good option for getting protein when you dont want to eat meat for protein.
24- Green Peas
Every 100 grams of green peas contains 5 grams of protein. The unique phytonutrients in green peas also provides key antioxidant and anti-inflammatory benefits. Green peas are a reliable source of omega-3 fats in the form of alpha-linolenic acid (ALA).
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| It is impossible to build muscles without taking enough protein in diet |
This article will help you understanding more about macro nutrients and how you can calculate them Do We Need To Count Macro Nutrients For Every Single Meal?. Do consult a physician before adding any food in your diet.
Keep working hard to achieve a body like these 9 Natural Bodybuilders With Most Aesthetic Chest/Pecs Development and have a nice day.
Cheers!
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