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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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                      Last Updated on August 15, 2018

                      7 Amazing Things That Will Happen When You Do Plank Every Day

                      7 Amazing Things That Will Happen When You Do Plank Every Day

                      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                      Video Summary

                      Why is it important to train up our core strength?

                      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                      One Exercise, multiple benefits

                      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                      What will happen when you start doing planks every day

                        1. You’ll improve core definition and performance: 

                        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                        • Transverse abdominis: increased ability to lift heavier weights.
                        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                        • Glutes: a supported back and a strong, shapely booty.

                        2. You’ll decrease your risk of injury in the back and spinal column

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                          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                          3. You’ll experience an increased boost to your overall metabolism

                            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                            4. You’ll significantly improve your posture

                              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                              On top of everything, someone with good posture looks better, healthier, and more confident.

                              5. You’ll improve overall balance

                                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                6. You’ll become more flexible than ever before

                                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                  7. You’ll witness mental benefits

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                                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                    How to hold a plank position

                                    1. Get into pushup position on the floor.
                                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                    4. Your head is relaxed and you should be looking at the floor.
                                    5. Hold the position for as long as you can.
                                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                    Watch the video if you have any doubt!

                                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                      How to improve your plank time gradually

                                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                      Who Should Be Cautious Doing The Plank?

                                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                                      • Prolapse
                                      • After prolapse surgery
                                      • Pelvic pain conditions
                                      • Weak or poorly functioning pelvic floor muscles
                                      • Previous childbirth
                                      • Overweight

                                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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