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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 March 24, 2021

                      8 Smart Home Gadgets You Need in Your House

                      8 Smart Home Gadgets You Need in Your House

                      We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

                      On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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                      Take a look at some of the most popular “smart gadgets” on the market:

                      1. Smart Door Locks

                      A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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                      2. Smart Kitchen Tools

                      Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

                      3. Mini Home Speaker Play:1

                      If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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                      4. Wi-Fi Security Cameras

                      These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

                      5. Nest Thermostat

                      This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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                      6. Smart Lighting

                      Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

                      7. Google Chromecast Ultra

                      Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

                      8. Canary

                      This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

                      Featured photo credit: Karolina via kaboompics.com

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