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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

                      Reference

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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 July 10, 2020

                      How to Take Control of Your Life with Better Boundaries

                      How to Take Control of Your Life with Better Boundaries

                      We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                      We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                      So, how to take control of your life and stop being pushed around?

                      Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                      What Boundaries Are (And What They’re Not)

                      Boundaries are limits

                      —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                      Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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                      Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                      Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                      Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                      How to Establish Boundaries and Take Control of Your Life

                      Here are some ways that you can establish boundaries and take control of your life.

                      1. Self-Awareness Comes First

                      Before you can establish boundaries with others, you first need to understand what your needs are.

                      You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                      To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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                      You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                      • Where do you need to establish better boundaries?
                      • When do you feel disrespected?
                      • When do you feel violated, frustrated, or angered by the behavior of others?
                      • In what situations do you feel you are being mistreated or taken advantage of?
                      • When do you want to be alone?
                      • How much space do you need?

                      You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                      2. Clear Communication Is Essential

                      Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                      Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                      3. Be Specific but Don’t Blame

                      Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                      That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                      Sample language:

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                      • “You may not…yell or raise your voice to me…”
                      • “I need…to be treated with respect…”
                      • “It’s not okay when…you take things from my desk without asking…”
                      • “I won’t…do your work…cover for you anymore…”
                      • “It’s not acceptable when…you ridicule or insult me…”
                      • “I am uncomfortable when…you use offensive language”
                      • “I will no longer be able to…lend you money…”

                      Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                      4. Consequences Are Often Necessary

                      Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                      Follow through. People won’t respect your boundaries if you don’t enforce them.

                      Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                      We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                      It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                      It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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                      Final Thoughts

                      Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                      Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                      Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                      The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                      Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                      Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                      They will simply become a natural extension of your self-respect.

                      Featured photo credit: Thomas Kelley via unsplash.com

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