Proteins are considered to be the bodybuilding foods. This is a good reason as to why you should consider eating foods that are rich in protein. Adding protein to your daily meals has numerous health benefits such as increasing the muscle mass, strengthening, repairing, and aiding one to lose weight especially belly fat. High protein diets also fight diabetes and blood pressure. For a woman, the recommended protein intake is about 46 grams while that for men is about 56 grams. However, medical experts strongly believe that for our bodies to function effectively, we require much more proteins.
Here we have a list of bodybuilding foods that are high in protein. Keep scrolling to identify some of the bodybuilding foods that you should incorporate in your diet.
Lists of foods with protein
Eggs contain high quality protein, minerals, and essential nutrients such as choline, and B vitamins. They contain lots of amino acids, which are made up of proteins. The amino acids are very vital for those who want to gain muscle. Vitamin B is also important for the production of energy. Note that egg whites have ‘almost pure protein,’ while whole eggs are rich in protein. The protein content of one egg is 78 calories and 6 grams of high proteins.
2. Chicken breast
Chicken breast is among the best sources of protein. It is usually packed with high-quality protein; every 85 grams (3-ounce) serving contains around 26 grams of quality protein. Chicken breast contains large amounts of vitamins B6 and niacin as well, which might be essential to those people who are very active. Vitamin B aids the body to function properly during exercises or any physical activities that you will engage in.
3. Lean beef
Lean beef is rich in protein and it is very delicious as well. It contains vitamin B12, high bioavailable iron, and good amounts of essential nutrients. The protein content of one ounce of lean beef contains 22 grams; it also contains 53% calories and 10 % fat. For those individuals who are on a ‘low-carb diet,’ can freely eat even the fatty beef.
Almonds are among the most renowned tree nuts. They are very rich in nutrients such as manganese, magnesium, fibre, proteins, and vitamin E. Almonds protein (1-ounce) contains 161 calories and 13% of proteins. Other tree nuts which are high in protein include pistachios and cashews. Cashews (1-ounce) also contains about 11% of calories while pistachios contain 13% of calories.
Did you know that oats are among the best and the healthiest grains? They are rich in magnesium, healthy fibres, proteins, vitamin B1, alongside with other nutrients. The protein content of a half a cup is about 15% and the calories are about 303.
6. Greek yoghurt
Strained/Greek yoghurt is thick and very rich in nutrients. Greek yoghurt is usually produced from straining carbohydrates and excess liquid in regular yoghurt. This is the best reason as to why it is rich in protein. The straining process used in the creation of Greek Yoghurt makes it have casein, which is a ‘slow-digesting’ protein. Casein protein releases amino acids slowly into an individual’s bloodstream. Other similar options include kefir and regular full fat yoghurt.
7. Cottage cheese
This type of cheese contains low calories and fats. Cottage cheese is among the high protein low-fat foods that are rich in calcium, riboflavin, phosphorus, vitamin B2, Vitamin B12, and selenium. The protein content of cottage cheese is about 27 grams; it also contains 194 calories and 2% of fats. Other similar options include cheddar, parmesan, mozzarella, and Swiss cheese.
Milk is rich in essential nutrients such as proteins. However, a huge percentage of individuals find it hard to tolerate milk. We should all try to enjoy drinking milk because it is the best source of quality protein alongside other health benefits. To be precise, milk is rich in riboflavin, phosphorus, and calcium. The protein content of a cup of milk is 8 grams; it also contains 149 calories.
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Broccoli is among the best healthy vegetables that contain Vitamin C, Potassium, fibre, and vitamin K. It is rich in bioactive nutrients that are believed to aid protect a deadly disease referred to as cancer. Broccoli can also be placed among lists of foods with protein. This is because the protein content of chopped broccoli is 3 grams; it also contains 31 calories.
There are different types of fish such as tuna. Tuna contains low calories and low fats. This makes it to be included among foods that are rich in high-quality protein. Tuna also contains nutrients such as omega-3 fat. The protein content in 154 grams of tuna is 39 grams and the calories are 179. This means that you should consider tuna in your meals.
Peanuts are rich in protein, magnesium, fiber, and studies prove that it aids individuals who are in need of losing weight. A similar option will be peanut butter; however, you should not eat it in excess. The protein content of 1 ounce is 7 grams. Peanuts also contain 159 calories.
12. Brussels sprouts
Brussels sprouts are among the high protein foods. These vegetables give a similar option to broccoli. Brussels sprouts are healthy and very high in vitamin C, fibre, and other healthy nutrients. The protein content of a half a cup of Brussels sprouts that is 78 grams is 2 grams and the calorie content is 28.
Shrimp is among the seafood types. It has low amounts of calories and rich in essential nutrients such as vitamin B12 and selenium. Shrimp contains large amounts of omega-3 fatty acids as well. The protein content of 3-ounce of shrimp is 18 grams and the calories 84.
14. Tilapia fish
There are good reasons why fish is excellently healthy. It is rich in healthy nutrients such as omega-3 fatty acids. The protein content of 3-ounces of fish is 9 grams and the calorie content is 175.
15. Turkey breast
Here is a similar option to chicken breast. Turkey breast is rich in proteins and very low in calories and fat. They are also rich in minerals and vitamins. The protein content in 3-ounce of turkey breast is 24 grams and the calorie content is only 146.
16. Pumpkin seeds
Pumpkin seeds are edible and they are from pumpkins. They are rich in various essential nutrients such as zinc, iron, and magnesium. The protein content of 1-ounce of pumpkin seeds is 5 grams and the calories 125. Similar options to pumpkin seeds are sunflower seeds, flax seeds, and chia seeds.
17. Ezekiel bread
This bread is very different from other types of bread. It contains sprouted and organic legumes and grains, which includes the millet, lentils, barley, wheat, spelt, and soybeans. Ezekiel bread is rich in fibre, protein, and other essential nutrients. The protein content of 1 slice of Ezekiel bread is 4 grams and the calories are only 80.
Lentils are among the high protein legumes rich in copper, fibre, potassium, manganese, folate, magnesium, iron, and other essential nutrients. Lentils can only be placed among plant-based proteins. In fact, most vegans and vegetarians, consider lentils as their best food. The protein content of 1 cup of boiled lentils is about 18 grams and the calories content is 230.
19. Whey (protein supplement)
There are so many times that you are just lazy or enable to prepare something to cook. In case you are in such a situation, you can consider protein supplement such as whey protein. Whey is rich in protein and it aids an individual to lose weight and build muscle mass. The protein content of whey protein varies in between the brands. It can even contain more than 90% calories.
Quinoa grain or seed is among the best superfood in the world. It is rich in vitamins, fibre, and minerals. Quinoa has many health benefits meaning that you should consider adding in most of your diets. In fact, it is among the high protein foods. The protein content of cooked quinoa (one cup) is 8 grams and the calories are 222.
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We cannot overstate the importance of taking in adequate amounts of proteins each day. If you want to lose weight, then you should consider proteins. The good bit is that the process of losing weight will be simple and easy. Furthermore, most of the staple bodybuilding foods are so tasty and delicious.
The information in this article is not intended or implied to be a substitute for the professional medical advice, diagnosis, or treatment. All content including text, graphics, images, and information contained on or available through this page is for general information purposes only.