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Top 10 High Protein Foods That Are Ideal for People Who Want to Build More Muscle

Top 10 High Protein Foods That Are Ideal for People Who Want to Build More Muscle

Six packs are a dream many aspire to, such as those that are middle aged, some after a pregnancy, and others after over-indulging in food or an overload of beer, leaving a “beer belly” – not very aesthetically appealing.

Bellies keep on growing, then the search to fade away the flabby tummy begins with diet changes, diet pills, and gym sessions; but the extra belly fat that needs toning down seems so impossible. The stomach is usually a problem area for many.

What is the solution?

Whether you are an “apple” shape with too much belly fat, or a “pear” shape with wider thighs and hips, when it is time to build muscles or lose weight, get ready for a clean diet.

Sit-ups and lifting alone won’t help you reach those perked up muscle stages. That’s right – only if you consume the right foods is it possible to build muscles, and to retain and gain muscle strength without excessive training.

Are you ready to build muscle?

The secret is in nutrition.

Many tend to train so hard that they pay no attention to nutrition, so all the time and effort spent training is wasted. Success is sabotaged when people assume that nutrition is too complicated and avoid following proper diets with rich, clean, and complete protein!

Ignoring nutrition is not an option. Knowledge about nutrition will help you utilize it together with your fitness routine. This will help in maintaining the gain of muscle mass.

First, clean up your diet and participate in a cardio exercise to help shed excess fat. Begin by including regular muscle-building training exercises. This will help with toning all over. Whether you need to burn fat or build some mass, protein will help reap results much faster; it helps with muscle building and fat loss, as well as maintenance and repair.

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All about protein intake

Protein is made of amino acids that are muscle building blocks. For optimal muscle growth, the body needs a constant protein [1] supply every day. Amino acids in protein are vital for building, repairing and maintaining muscle tissue.

Protein consists of hydrogen, carbon, oxygen and nitrogen. A sufficient protein amount will lead you to a good nitrogen balance. Reaching this stage, you build muscle.

The following foods are high in protein: fish, meat, cheese, yogurt, tofu, beans, milk, lentils, nuts, eggs, and seeds.

To get started, follow the top ten high protein foods to help with the mission of gaining strength and weighing up some muscle mass.

1. Lean Beef

    To gain muscle, very lean beef should be the staple. It is loaded with all that is needed for muscle growth; it includes iron, B vitamins, and zinc.

    Most importantly, it has a high protein quality with a high amino acid level that works with insulin in promoting muscle growth. Just 3 oz of a lean beef serving will provide the same amount of protein as 1.5 cups of beans at only half the calories, which is good news if you are trying to lose weight.

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    2. Skinless Chicken

      Like beef, chicken is a good source of protein; just 4 oz of grilled chicken [2] contains 36 grams of protein. This is crucial for muscle repair and maintenance, as well as bone health and maintenance of weight. As a plus, there are many ways to prepare chicken as well.

      3. Cottage Cheese

        Not many are aware that that cottage cheese is packed with Casein protein (14 grams per half a cup.[3] ) Casein is a protein slow in digesting, which makes it perfect for maintaining muscle. It is a good source of calcium, vitamin B12, and many other crucial nutrients.

        4. Eggs

          Eggs are sometimes insinuated to be harmful to health, but they are not. Eggs contain a high amount of protein, with 9 vital amino acids and chorine, the “right fat,” as well as vitamin D. A medium-sized egg [4] has 5.7 grams of protein.

          5. Whey Protein

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            Protein supplements are popular in fitness industries, as they provide a convenient protein source [5] at affordable prices. Bodybuilders use them on waking up and after workouts. One scoop contains between 9-30 grams of protein, depending on the type and brand – it’s best to read labels.

            Whey can also be mixed in meals. It is important to get high quality protein from foods and use whey protein to boost your protein intake.

            6. Fish

              Fish are low-fat, high-protein, and rich in essential omega-3 fatty acids. They contain between 19-36 grams of protein [6] depending on the type of fish. Omega-3’s aid in losing fat and ensure proper functioning of body processes like metabolism.

              7. Almonds

                Almonds are popular tree nuts. They are loaded with nutrients, including vitamin E, fiber, magnesium, and manganese. A total of ten almonds contains 2.5 grams of protein. [7]

                8. Broccoli

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                  Broccoli provides protein without fat. It is also a rich source of vitamin A, potassium folate, and vitamin C. Paired with foods missing any amino acids, broccoli is a healthy contribution to daily requirements of protein. One cup has 2.57 grams of protein.[8]

                  9. Quinoa

                    Quinoa has a high protein content, and with good reason. The seed is a complete protein, packed with all 9 amino acids that the body needs. The high-protein content makes it a perfect choice that is cholesterol-free and a low-fat source of protein for vegans and vegetarians. A cooked cup of quinoa has 8.14 grams of protein. [9]

                    10. Lentils

                      Protein is not the only nutritious benefit lentils contain. Half a cup of lentils has [10] approximately 9 grams of protein. They are packed with potassium, iron, zinc phosphorous, niacin, and folate. Lentils are high in soluble fiber, reducing or preventing high blood pressure.

                      Featured photo credit: Livestrong.com via img.aws.livestrongcdn.com

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                      Nena Tenacity

                      Nena is passionate about writing. She shares her everyday health and lifestyle tips on Lifehack.

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                      Last Updated on November 5, 2020

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on Small Tasks

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

                      If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

                      You can learn more about goals vs objectives here.

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                      2. Take a Break From Your Work Desk

                      When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

                      Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

                      3. Upgrade Yourself

                      Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

                      4. Talk to a Friend

                      Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget About Trying to Be Perfect

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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                      If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

                      Learn more about How Not to Let Perfectionism Secretly Screw You Up.

                      6. Paint a Vision to Work Towards

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

                      7. Read a Book (or Blog)

                      The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

                      Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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                      8. Have a Quick Nap

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

                      Try a nap if you want to get out of a rut

                        One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

                        9. Remember Why You Are Doing This

                        Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                        What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

                        10. Find Some Competition

                        When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                        Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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                        11. Go Exercise

                        Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

                        As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

                        If you need ideas for a quick workout, check out the video below:

                        12. Take a Few Vacation Days

                        If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

                        Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

                        Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

                        More Tips to Help You Get out of a Rut

                        Featured photo credit: Ashkan Forouzani via unsplash.com

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