Muscle Palace: protein rich foods
Showing posts with label protein rich foods. Show all posts
Showing posts with label protein rich foods. Show all posts

Saturday, May 13, 2017

High-Protein Foods for Lean Muscle Gain

foods high in protein

What is PROTEIN?

Proteins are long chains of amino acids, which are probably the most important nutrients that we get from our diet. 

Why we need PROTEIN?

We need to eat plenty of protein foods every day to keep our metabolism running, our energy up and our blood levels stable. Athletes need to consume more protein than average people, especially athletes that are lifting weights.

Why athletes need to consume more PROTEIN?

Athletes spend more energy than the average person and they need additional nutrients to recover from intense physical activity. Protein plays a very important role in every athlete's diet, whether running sprints, swimming or lifting weights. Most famous nutrient, protein, helps repair and strengthen muscle tissue.

What can happen if you eat too little protein?

- Low energy and fatigue
- Poor concentration
- Mood swings
- Trouble building muscle mass
- Trouble losing weight
- Low immunity

How much protein athletes need?

The recommended daily intake of protein for an average person is 46 grams for women, and 56 grams for men. If you want to gain muscle that wouldn't be enough to fuel your muscles for growth.

Many fitness experts say that 2 grams of protein per one pound of body weight are necessary for muscle gain, some say even more but they are all wrong. You won't build more muscle if you consume more protein that your muscles need. You can't build 1 pound of muscle for one day, not naturally.

The recommended daily intake for athletes is 1.2 grams of protein per 1 pound of bodyweight. That is enough to build muscle and you won't have an excess of protein that will be stored as fat. 

You also need to focus on other nutrients, like carbs and fats so if you consume 1.2 grams of protein per 1 pound of your body weight every day, believe me, you have it enough to make your muscles grow. Just focus on other nutrients, on your training and rest. Proteins don't build muscles all alone.

Best Exercises to Build Muscle Mass Fast

What are the best sources of protein?

1. FISH 

protein-rich foods

      Fish that are high in   protein per one fillet (85 g):

Tuna (22g), Salmon (22g), Halibut (22g, Perch (21g), Cod (20g).

Seafood is an excellent source of protein because it is low in fat. Fish like salmon is little higher in fat but is heart-healthy kind of fat - omega 3 acids.


foods that are high in protein

Turkey and chicken breasts are probably the best source of lean protein. Darker meats are also good but they are higher in fat than white meat. 

100 grams of chicken and turkey contain about 30 grams of protein.


protein-rich foods

Cheese high in protein per ounce (28g):

Parmesan (10g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Low-fat Cottage Cheese (5g).


3 ounces of Lean Beef contain about 19 grams of protein.

5. EGGS (Especially Egg Whites)

protein-rich foods
1 Large Egg contains about 7 grams of protein. Whole eggs are high in protein, but egg whites are almost pure protein. They are also loaded with healthy fats, vitamins, and minerals.

6. Low-fat MILK

1 cup of low-fat milk contains about 8 grams of protein.

7. Black Beans

1 Cup = 15 g of proteins


Peanuts are the highest in protein in comparison with all other nuts. They are also loaded with healthy fats and they are very rich in calories. One ounce (28 g) contains 7 grams of protein, with 159 calories. You can also try peanut butter, it is very delicious and very good for muscle growth with quality nutrients and a high number of calories.

9. Shrimp

Shrimps are low in calories but loaded with many nutrients including selenium and vitamin B 12. Like fish, they also contain plenty of omega-3 fatty acids. A 3 ounce (85 g) serving contains 18 grams of protein with 84 calories. Very good source of lean protein and also very healthy food.

10. Whey Protein Supplement

Whey is a type of high-quality protein and it is very effective at building muscle mass. Only one serving (30  or 35 grams) of Whey Protein Powder can contain about 27 - 30 grams of protein. Great source of fast-digesting protein very useful as a post-workout meal. 

Check out more about Whey Protein Supplements and other great muscle-building supplements in another article:

Best Muscle-Building Supplements to Build Muscle Mass Fast

Thursday, February 23, 2017

Foods that are Best Sources of Protein

Why are the proteins so important?

Every athlete knows that protein is a very important nutrient for health, muscle growth, and weight loss. Also, we need to eat protein foods every day to keep our metabolism running and our blood sugars stable. Proteins are long chains of amino acids, which are very important molecules that we get from our diet. Without consuming enough of protein calories you can become deficient in amino acids that lead to low energy, no muscle gains, and low concentration and memory.

Those are just some of the facts that show the importance of consuming protein foods. For lifters, protein is the main macronutrient. The king of macronutrients among three of them. Others macronutrients are carbohydrates and fats. You can't build muscle mass or lose weight in a healthy way without consuming proteins. So, for a conclusion of an importance of proteins is that you have to consume protein foods if you want to:

  • Build Lean Muscle Mass
  • Lose Weight
  • Be Healthy
  • Have More Energy

What are the best sources of protein?

   1. Whey Protein Supplement
   2. Lean Meats (Chicken, Turkey, Beef)
   3. Fish (Tuna, Salmon)
   4. Nuts (Peanuts, Almonds, Walnuts)
   5. Eggs (Egg Whites)
   6. Low-Fat Dairy
   7. Beans
   8. Soy

Last studies of protein say that ideal dose of protein per one meal is 35 grams. Only 4 ounces of Lean Chicken Meat contains about 35 grams of protein and only 196 calories and 5 grams of fats. Chicken and Turkey meat are some of the best sources of protein. Whey Protein Supplement became many famous and there is no lifter that didn't hear of it. Whey Protein is a very good supplement and I recommend it for every athlete as it is a great source of clean protein, and usually contains 80 - 90 grams of protein per 100 grams. There are also other types of Protein Supplements like Soy Protein, Rice Protein, Milk Protein but Whey is the most popular and his effect is proven a long time ago. 

So, buy a Whey Protein Supplement, make diet plan of a combination of foods from my list and don't forget about other two macronutrients too. Don't just focus on protein, but be sure that you are consuming at least 0.5 gram per pound to maintain muscle mass and 1 - 1.2 grams of protein per pound for athletes that want to build muscle mass.

Also, check out my Diet Tips for Lean Muscle Mass.