6 Foods High in Quality Proteins
It is recommended for those into fitness and bodybuilding to have 1g of protein per pound of body weight. That means if you weigh 160 pounds you would need at least 160 grams of protein per day. How in earth are we supposed to get that much protein? In this list I’ll give you the best foods for you to get your daily protein intake.
Chicken is my #1 staple in getting my protein needs in per day. Chicken is ideal because it is high in protein while being low in fat and carbohydrates. It also contains magnesium, potassium, vitamins A, K, B3 and B6 – which are very essential vitamins. It’s very easily prepared and can be prepared in many ways. One boneless chicken breast contains around 23.5g of protein! That’s for only one breast! Chicken can also be added into so many recipes and have it be tasty – chicken soup, chicken salad, shredded chicken, chicken breast plain – there’s so many tasty recipes that can also be awesome for your health.
Eggs are on par with chicken in being the best protein out there. The yolk of an egg contains 90% of the calcium, iron, phosphorus, zinc, thiamin, B6 and B12. Eggs also include ALL the essential fatty acids and vitamins (A, D, E, and K). It has been said that high quality eggs provide the highest quality protein you can get. That is why you will see many bodybuilders buying actual egg protein! Eggs also contain all eight essential amino acids needed for optimal muscle recovery. Each egg contains atleast 6-7 grams of protein – that means if you scramble up four for breakfast, you’ll have 28grams of high quality protein right there!
Pretty much all fish is very high in protein. The protein amount in fish ranges anywhere from 16g-26g of protein per 100g fillet. The oil in fish is also very high in Omega-3 fatty acids – which are essential fats. Omega 3s boost your heart health, joint health, and brain health – they can even enhance your mood. There are many more benefits also such as improving skin and hair and reducing alzheimer’s risk. The benefits for eating fish is extremely abundant, and it’s also high and protein, so why not?
Beef is also up there on the list – with an impressive 21 grams of protein per 100g slice. Another benefit of eating beef though is that you will get a healthy dose of creatine, which is found in red meats such as steak. Creatine is important for strength and muscle gains. Beef also contains iron, calcium, zinc and potassium. Some popular cuts of beef steak are filet mignon, T-bone or Porterhouse, Rib eye, Rump, and Sirloin.
Beans! Beans are a great source of protein, coming in at 10 grams of protein per 100grams – the thing is beans are really easy to eat in high volume and they are also really cheap! If you’re ever needing protein on a budget, beans can be the way to go. Beans also contain vitamins, minerals, and carbohydrates as well. Be careful though, because if you are cutting, too many beans can be troublesome because of the carbohydrates – but if you portion your meal correctly, you should be fine.
6. Whey Protein
Buying a whey protein powder can take a lot of the trouble out of finding enough protein in the day to eat. While it’s not a necessity to supplement with whey protein, it can be very helpful, especially if you have a busy schedule. Whey protein can range from anywhere from 20g-30g of protein per scoop! That means you can throw in even 2 scoops after a workout and reap 60 grams of protein just from a drink! I would completely recommend whey protein as a way to make sure you are getting your protein needs sufficiently.
Well, there you have it – 6 solid foods that are rich and abundant in proteins. Actually, all types of fish have lots of proteins, and most all types of meat (not processed meats) have high protein. So really, I gave you like 100 foods high in protein!