This guide will inform and advise you of the best protein to fuel your body with for the most effective workouts. Whether you are trying to achieve muscle growth, weight loss or tissue health, this guide provides expert nutritional advice.
What is protein?
Protein is a macronutrient which is essential to building muscle mass. Macronutrients like carbohydrates and fats which provide energy and calories, the body requires large amounts of macronutrients hence the term ‘macro’. Protein is composed of amino acids, amino acids are the building blocks of proteins, and proteins are the building blocks of muscle mass according to the National Institutes of Health(NIH).
The body needs twenty-one amino acids, the body can create eleven of these itself, however there are nine amino acids that the body cannot generate and has to gain through the consumption of food. When we eat, the body breaks down the protein in food in order to form the amino acids that it needs. If our diets contained no protein, our bodies would start to break down muscles in order to produce the protein our bodies require. The body is fabulous at storing fats and some sugars but not great at storing proteins. That is why protein is imperative to our diet, and we must continually replace the protein our bodies are using.
Lose weight with the right protein
Egg whites – Eggs are a rich source of protein. Egg whites provide the fewest calories and no fat, carbohydrates or cholesterol. Protein contains amino acids, which aids in growth and repair of the body.
Turkey – Turkey is a source of lean protein in your diet is important when you’re trying to lose fat. Skinless turkey is low in fat, its also a good source of iron, zinc and potassium. Regular turkey intake can also help reduce cholesterol levels.
The Bulking Proteins
Chicken – A 3 oz. cooked chicken breast contains only 142 calories and 3 grams of fat, but packs a whopping 26 grams of protein! Chicken is the go-to protein for most athletes, and particularly actors when they are trying to bulk and cut for a movie. An informative video on you-tube published back in May 2017 features the likes of Dwayne Johnson, Mark Wahlberg, Henry Cavill, Slyvester Stallone giving advice on diet and exercise.
Tuna and sardines will help boost testosterone levels. Particularly for women as females have a lower testosterone output level than men, in order to get that ‘toned’ look most women are after, you are going to need to build muscle in order to form a toned-looking body. As for men this will increase your current output level of testosterone and will aid your muscles in a quicker recovery.
Beef – Beef is not only high in protein but high in zinc and also has moderate levels of cholesterol will help boost and produce testosterone levels. Consuming beef will also help to achieve adequate protein levels.
Peanut butter – Peanut butter provides you with unsaturated fats, protein, magnesium, vitamin E and the B-vitamin, niacin. Peanut butter is a fabulous way to curb any cravings you may be having. This does not mean that you can eat the entire tub! Peanut butter is very high in fat, so it must be taken within moderation.
Top protein for injury recovery
Eggs also boost your health, they’re a loaded with amino acids, antioxidants, and iron. Although egg whites are where all the protein lies, the yolks boast a fat-fighting nutrient called choline. Choline assists in muscle movement and maintains a healthy metabolism.
Salmon – Salmon is an excellent source of protein, vitamins and minerals. Experts believe that salmon can reduce inflammation of several chronic diseases such as cancer, heart disease and diabetes. Salmon has a high content of omega 3 fatty acids. Salmon can increase your metabolic rate, and also decrease fat across the body.
TIP! Distribute your proteinintake evenly throughout the day. Research shows that grazing on the nutrient instead of packing it all into one meal boosts protein synthesis (the muscle-growing process) by 25 percent!