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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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                        Last Updated on October 18, 2018

                        10 Benefits of Sleeping Naked You Probably Didn’t Know

                        10 Benefits of Sleeping Naked You Probably Didn’t Know

                        Sleeping is one of the most important things we do every night.

                        Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

                        So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

                        Here are some benefits of sleeping in the nude:

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                        Video Summary

                        1. It is easier.

                        When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

                        2. It forces you to be ready to go more often.

                        Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

                        3. It can make you feel happier and more free.

                        Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

                        4. Skin-on-skin contact is the best.

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                          If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

                          5. It could lead to better sleep.

                          Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

                          6. It can help your skin.

                          For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

                          7. It helps you regulate your cortisol.

                          Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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                          8. It balances your melatonin and growth hormone.

                          Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

                          9. It can keep your sex organs happier.

                          For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

                          10. Sleeping in the summer is more bearable.

                            Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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                            Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

                            Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

                            Sleep well with your naked body!

                            With these tips in mind, it’s time to start taking off your clothes at night!

                            Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

                            If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

                            Want to Feel More Energized Throughout the Day? Start With This

                            Reference

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