A high protein diet is the main condition for gaining muscle mass. Here are the 10 best protein foods and 50 tips for eating them.
To be in good physical shape, you need to train hard and monitor your diet. The best way to perfect your sports diet is to add healthy proteins to your diet. Here are the top 10 high-protein foods and the secrets to eating them.
1. Chicken eggs
Attention: not proteins, but whole eggs. Egg whites are rich in protein, but lack all those valuable macronutrients found in yolks.
Eggs are one of the most nutritious and balanced foods in the world. In addition, they are dietary and contain protein and healthy fats in ideal proportions. One egg is 70 kcal and 7 g of protein. By supplementing your diet with eggs, you will saturate it with protein and save calories.
Remember, too, that protein alone is not enough to build strong muscles. Don’t throw away the yolks.
Council number 1. You can eat eggs in a variety of ways. They can be eaten boiled, added to salads, or made with vegetables for breakfast.
Council number 2. Can’t peel boiled eggs from the shell? After cooking, place them on ice for 15 minutes.
Council number 3. Try protein muffins: combine any meat of your choice, eggs and cheese, and place in a baking dish that has been greased with olive oil. These muffins are easy to prepare and convenient to carry for a quick, protein-rich snack.
Council number 4. Make nutritious scrambled eggs. Fry the diced meat and potatoes in olive oil or butter until tender. Break a few eggs into a skillet and stir well until the eggs are cooked through. Sprinkle the finished dish with cheese or grease with Greek yogurt. You can take this dish with you to work as a complete meal.
Council number 5. If you don’t like regular boiled eggs, try seasoning them. Boil the eggs, cool and place in a container, which is filled with water and vinegar in equal proportions. Add seasonings such as diced hot peppers, chopped onions, garlic, mustard seeds, etc.
2. Whey Protein Isolate
Protein is valuable to the athlete primarily because it is high in protein. A cocktail with one serving of whey isolate provides the body with 20 g of protein and saturates it with moisture. This cocktail usually contains less than 120 kcal. The powder itself can be poured into a bag or pre-placed in a shaker to prepare a fresh cocktail just before use.
Council number 1. Add a scoop of protein with your favorite flavor to the finished oatmeal and stir. This is an easy way to spice up your breakfast and enrich it with protein.
Council number 2. Pour ¼ cups of heavy cream into a protein shake to add calories, healthy fats, and a mild flavor.
Council number 3. Buy large packs of protein to save money. For example, a can of 2.27 kg is much more profitable in terms of each kilogram than a can of 907. Often you save 15-20% or more per kilogram.
Council number 4. Need a nutritious, high-protein snack? A protein shake, fruit and almond seed will come to the rescue.
Council number 5. Take protein with you on the road. Pour 10 scoops of protein into a container, grab the scoop itself and your favorite shaker. With all of this with you, you can make your protein shake anywhere.
Beef is tasty, nutritious and can be added to the diet in a variety of ways, from minced meat (suitable for making cutlets, burgers, tacos) to steaks.
Beef is rich in protein, creatine, iron and vitamin B12… For comparison: beef contains 8 times more vitamin B12, 6 times more zinc and 2.5 times more iron than lean chicken breast.
Council number 1. Do you like delicious steaks? Try ¼ cup sour cream, 1/8 cup hot sauce, and a pinch of dried garlic. Pour this sauce over your steak and enjoy the delicious taste! This will supplement your meal with healthy fats.
Council number 2. If you’re running low on calories and having a hard time gaining weight, but you’re gorging, try adding fatty ground beef to your diet. It will also save you some money.
Council number 3. You can prepare a culinary masterpiece at home. You will need ground beef, spices, and an oven. Mix 1-1.5 kg minced meat with salt, pepper and spices. Brush the bottom of the baking sheet with olive oil. Put a 1 cm layer of minced meat on a baking sheet. Send it to the oven, preheated to 170 degrees, for 8-12 hours. Then remove, cool and cut into pieces.
Council number 4. Not sure what to do with cheap beef cuts purchased from the market? Dice them, sauté them, mix with rice and add sour cream sauce from tip # 1.
Council number 5. Combine Dijon mustard with Worcestershire sauce for a savory beef sauce.
Salmon is rich in omega-3 fatty acids and is also one of the highest protein seafood products to help build muscle. Recent research has shown that bioactive peptides found in salmon have beneficial effects on cartilage health, insulin regulation, and also reduce inflammation in the gastrointestinal tract.