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10 High Protein Low Fat Foods That All Gym People Need In Their Diet

10 High Protein Low Fat Foods That All Gym People Need In Their Diet

If you are among active individuals seeking the best results from your exercise routine, diet, and lifestyle, the right balance of protein, carbohydrates, and low-fat foods are key factors that can provide you with the right nutrients and the most energy with few negative effects. Proteins are especially important for gym goers because they’re essential for building and repairing muscles and maintaining glycogen levels that support energy. That’s why you probably overheard fellow gym members talking about their high-protein, low-fat foods.

When you start a workout regimen, many concerns will come up. Will you be able to maintain muscle mass at a calorie deficit? Is it possible to maintain/gain muscle while losing fat? How do you maximize your performance at the gym? And on many days you will find yourself wondering how to recover from that muscle soreness as fast as possible. The answer to all these questions is protein.

Diet Essentials for fitness enthusiasts

  • High protein foods are very filling; they help build muscle, reduce cravings and fire up weight loss. Proteins are the most essential macronutrient for gym goers. In contrast, high-fat foods can slow down digestion and make food sit in your stomach for too long especially just before a workout.
  • Breakfast is extremely important to pump you full of energy at the beginning of your day. Complex carbohydrates, lean protein, healthy fats, and a variety of fruits and vegetables can all help boost energy and maximize nutrient levels. The most important macros to include in your breakfast, however, are proteins and complex carbohydrates.
  • Foods that support healthy brain functions should be a staple in every healthy diet. The best brain foods are those rich in omega-3 fatty acids, antioxidants. These include wild caught salmon, blueberries, nuts and seeds and avocados.

Do you feel tired easily during workouts?

  • If so, your body may be missing a substance called creatine to help top up energy levels. Creative is also leaked out of the muscles during workouts. This increases a condition called Delayed Onset Muscle Soreness (DOMS)
  • Creatine is found in high-protein foods such as red meat or in protein powders. 3-5 grams before and after working out provides that extra boost of energy.

How much protein you really need?

If you have been doing your fitness research, odds are you have heard about the importance of protein from every single source. Many exercisers, especially those focusing on weight training, consume large amounts of protein in every meal. This probably left you wondering about your protein needs.

  • The average adult needs at least 1 gram per pound of body weight. For example, if you weigh 175 pounds, you need between 140-227 grams of protein per day.
  • Eating high-protein foods increases the number of calories your body naturally burns each day and is the key factor in preserving lean muscle while burning fat.
  • During workouts, small tearing occurs in your muscles, so you need the amino acids in protein to repair and rebuild those muscles, and that’s how they become bigger and stronger.
  • If this damage is not repaired, the body will use muscle tone and bone minerals to substitute, so instead of losing fat, you end up losing muscle mass.

Here are TOP 10 high-protein low fat foods you can add to your diet:

1. Greek Yogurt (23 g. per 8oz. Serving)

    • Twice as much protein as regular yogurt
    • Probiotics and calcium help build and strengthen bone mass

    2. Whey Protein (24 g. per scoop) (Add to shakes before and after workouts)

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      • Clean, fast digesting, muscle building protein
      • Low in calories, high in amino acids

      3. Steak (Top or Bottom Round) (23 g. per 3 oz. Serving)

        • Leaner cuts provide 1 gram of protein for every 11 calories consumed when compared to ribeye.

        4. Turkey Breast (24 g. per 3 oz. Serving)

          • Low fat
          • Rich in zinc, potassium, zinc, vitamin B6 and niacin, both essential for energy
          • Can help lower cholesterol

          5. Yellow Fin Tuna (25 g. per 3 oz. Servi ng)

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            • B vitamins, and selenium (antioxidant)

            6. Sockeye Salmon (Wild) (23 g. per 3 oz. Serving)

              • One of the best brain foods
              • Provides 25% more protein than raised salmon
              • Rich in omega-3 fatty acids

              7. Navy Beans (Canned) (20g. Per 3 oz. Serving)

                • Provides 13g. Dietary fiber

                8. Jerky (13g. Per 1 oz. Serving)

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                  • Builds muscle
                  • Rich in vitamin B and minerals

                  9. Tofu (12 g. per 3oz. Serving)

                    • Has all 8 amino acids
                    • High in calcium, selenium, copper, iron and vitamin B1

                    10. Quinoa (8 g. Per 1 cup serving)

                      • The only plant food with a full chain of amino acids
                      • Rich in fiber, manganese, magnesium, phosphorous, etc.

                      Start Off With This Delicious Recipe Maybe?

                      Baked Salmon with Quinoa and Vegetables

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                        INGREDIENTS
                        Quinoa-
                        • 1 cup quinoa uncooked, truRoots Organic
                        • 1/2 teaspoon kosher salt
                        • 3/4 cup english cucumbers diced, seeded
                        • 1 cup cherry tomatoes sliced in half
                        • 1/4 cup red onion finely diced
                        • 4 basil leaves thinly sliced
                        • zest of one lemon
                        Salmon-
                        • 1/2 teaspoon kosher salt
                        • 1/4 teaspoon black pepper
                        • 1 teaspoon cumin
                        • 1/2 teaspoon paprika
                        • 20 ounces salmon fillets (four 5-ounce pieces)
                        • 8 lemon wedges
                        • 1/4 cup parsley chopped fresh
                        INSTRUCTIONS
                        1. In a medium saucepan with a lid, bring 1 cup quinoa, 2 cups of water and ½ teaspoon salt to a boil. Cover and reduce to a simmer, cooking about 20 minutes or according to package directions until quinoa is light and fluffy. Turn off heat and let sit for at least 5 minutes covered before serving. Right before serving mix in the cucumbers, tomatoes, onions, basil and lemon zest. Meanwhile, make the salmon.
                        2. In a small bowl combine salt, pepper, cumin and paprika. Line a sheet pan or glass dish with foil and lightly grease with olive oil or nonstick cooking spray. Transfer salmon fillets to pan. Evenly coat the surface of each fillet with about ½ teaspoon of the spice mixture.
                        3. Place the lemon wedges on the edge of the pan with salmon.
                        4. Broil on high with the rack placed in the lower third of the oven for 8 to 10 minutes, or until salmon is cooked and flakes apart easily with a fork. Sprinkle with parsley and serve with roasted lemon wedges and vegetable quinoa.

                        Smart Eating Plans Make Your Workout More Effective! 

                        Your workout regimen can only do so much alone. A smart eating plan has to go hand in hand with your exercise to ensure that your gym efforts front go to waste. A healthy diet plan that is full of high-protein, low-fat foods will help you maintain muscle mass, increase energy levels, recover quickly, stay full longer and lose that stubborn fat.

                        Bibliography

                        Armstrong, R. B., 1984. Mechanisms of exercise-induced delayed onset muscular soreness: A brief review. Medicine & Science in Sports & Exercise, 16 (6), 529-38 and

                        Belnave, C. D., & Thompson, M. W. 1993 Effects of training on eccentric exercise-induced muscle damage. Journal of Applied Physiology, 75 (4), 1545-51

                        Coach Magazine, UK – Creatin: All you need to know. February 17, 2017

                        Featured photo credit: http://www.coachmag.co.uk/ via google.com

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                        Ella James

                        Health and Fitness Writer

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                        Last Updated on October 15, 2019

                        How To Be Successful In Life? 13 Tips From The Most Successful People

                        How To Be Successful In Life? 13 Tips From The Most Successful People

                        What is success to you? How to be successful in life?

                        To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                        All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                        There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                        With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                        What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

                        1. Think Big

                          From Michelangelo Buonarroti, Great Renaissance Artist:

                          “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                          There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                          Imagine then, if he decided not to work as an artist.

                          Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                          Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                          Instead be ambitious.

                          2. Find What You Love to Do and Do It

                            From Oprah Winfrey, Media Mogul:

                            “You know you are on the road to success if you would do your job and not be paid for it.”

                            This is a good quote to remember and think about when you’re at work.

                            Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                            If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                            Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                            Not sure what your passion is yet? You should learn about this Motivation Engine first.

                            Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                            3. Learn How to Balance Life

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                              From Phil Knight, CEO of Nike Inc.:

                              “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                              All too often, people think that to be successful, they need to make the object of their success their life.

                              If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                              However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                              If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                              In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                              To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                              4. Do Not Be Afraid of Failure

                                From Henry Ford, Founder of Ford Motors:

                                “Failure is simply the opportunity to begin again, this time more intelligently.”

                                There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                                Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                                His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                                He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                                Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                                Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                                If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                                5. Have an Unwavering Resolution to Succeed

                                  From Colonel Sanders, Founder of KFC:

                                  “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                                  This, in many ways relates to the above quote about learning from your failures.

                                  It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                                  If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                                  Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                                  6. Be a Person of Action

                                    From Leonardo da Vinci, Renaissance Genius:

                                    “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                                    Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                                    Think about it, picture someone like William Shakespeare:

                                    When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                                    You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                                    All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                                    Applying this to you?

                                    Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                                    7. Cultivate Positive Relationships

                                      From Theodore Roosevelt, 26th President of America: “

                                      The most important single ingredient in the formula of success is knowing how to get along with people.”

                                      The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                      People liked them. They wanted them to do well.

                                      This is key to good leadership.

                                      It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                      But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                      What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                      As such, help people and they may help you; and be good to people, and they my be good to you.

                                      8. Don’t Be Afraid of Introducing New Ideas

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                                        From Mark Twain, Famed Author:

                                        “A person with a new idea is a crank until the idea succeeds.”

                                        It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                        Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                        If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                        9. Believe in Your Capacity to Succeed

                                          From Walter Disney, Founder of Walt Disney Company:

                                          “If you can dream it, you can do it.”

                                          Success has to be something you can imagine yourself achieving.

                                          It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                          Keep dreaming!

                                          10. Always Maintain a Positive Mental Attitude

                                            From Thomas Jefferson, 3rd President of America:

                                            “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                            Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                            Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                            If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                            However with the wrong mindset of doubt, you’ll be much easier to stop.

                                            11. Don’t Let Discouragement Stop You from Pressing On

                                              From Abraham Lincoln, 16th President of America:

                                              “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                              It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                              When surrounded by doubts, giving up can actually seem like a good idea.

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                                              Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                              If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                              This is How Self Doubt Keeps You Stuck and How to Overcome It

                                              12. Be Willing to Work Hard

                                                From JC Penny, Founder of JC Penney Inc.:

                                                “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                                You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                                Whichever way you frame it, they say one thing:

                                                True success comes from work.

                                                You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                                Check out this article and you’ll understand Why Hard Work Beats Talent.

                                                13. Be Brave Enough to Follow Your Intuition

                                                  From Steve Jobs, Co-founder of Apple Inc.:

                                                  “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                                  In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                                  If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                                  It’s like how your body can detect danger even when things seem safe.

                                                  Ultimately then, you need to trust your own instincts.

                                                  Final Thoughts

                                                  What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                                  Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                                  More to Help You Succeed in Life

                                                  Featured photo credit: Ryan Wong via unsplash.com

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