From: Nutrition and Diet tagged American College of Cardiology / Dietary fiber / Fatty acid / Fish oil / Omega-3 fatty acid / Saturated fat
For the body to fully recover from a workout it must have the proper nutrients. The biggest nutrient aiding in muscle restoration is protein. This article ugliness the best food with high protein content.
Whey protein is a whole protein, meaning that it contains all essential amino acids, which one of the most beneficial proteins when you’re trying to build muscle mass. A review published in 2009 in the Journal of the American College of Nutrition found that whey protein is better at supporting muscle growth when on a weight training regimen compared to soy protein. The study also showed that whey and casein are some of the highest-quality proteins available. There are many to reap the benefits of whey protein for building muscle, try whey protein shakes, low-fat milk, plain Greek yogurt and cottage cheese. You can find many whey protein shakes that offer 25 grams of protein or more for a decent price
As with whey protein, egg-white protein is a high-quality, complete protein that helps build lean muscle mass when used in combination with resistance training. A review published in 2012 in the Journal of the International Society of Sports Nutrition reports that one study found ingesting 25 grams of a blend of egg-white, whey and casein protein before and after weight training increases muscle mass growth and improves physical performance. While whole eggs are also an excellent source of complete protein, egg whites aren’t high in cholesterol like egg yolks. Try incorporating egg whites into your breakfast routine, so your body has protein to feed off of the entire day.
Skinless grilled chicken is full of high-quality protein, containing 26 grams of protein in each 3-ounce portion (about the size of the palm of your hand). Therefore, eating grilled chicken is one of the best ways to meet your muscle-building protein needs. However, you want to avoid eating the skin of the chicken, fried chicken or the processed chicken in nuggets or patties. These chicken products contain extra calories from fat, added sodium and filler byproducts. Yes even the chicken at subway has gone through preservatives. It is hard to find quality chicken these days that has not gone through preservatives so pick the lesser of two evils.
Lean Red Meat
Red meat has been a favorite of men since the dawn of civilization. Choose lean cut red meats, adding red meat to your diet is an excellent way to help you meet muscle-building protein requirements. Red meat has more vitamins then chicken, which makes it an excellent source of dietary iron, which helps maximize athletic performance. A 3-ounce portion of a Journal of the International Society of Sports Nutrition reports that to successfully build muscle, consume 1.2 to 2.0 grams of protein and 44 to 50 calories per kilogram of our body weight daily. This equates to 0.6 to 0.9 grams of protein and 20 to 23 calories for each pound you weigh.
Nuts are full of healthy fats and oils, polyunsaturated and mono-unsaturated. Nuts are full of vitamins, and minerals,
antioxidants that will fuel the body all day. The brain is actually made up 60% good fat so the brain and the nervous system benefit greatly from these. Studies have shown that eating nuts lowers the risk of heart disease, and other diseases because these “good” fats don’t block the arteries, unlike the saturated fats that are found in dairy products and other foods. People have will say that nuts are too high in fat for too many years, and this is semi true. Nuts such as cashews and macadamia’s have lower protein content and more fat content. The best nuts to choose are peanuts and walnuts, they are both high in protein and have a low fat content. Eating these nuts for a snack will increase the fatty acid count in your body and will ultimately help in muscle repairs.
Avocadoes provide the building blocks for protein with all 18 essential amino acids. Unlike the protein in steak, which is hard for most stomachs to digest, the protein in an avocados is willingly absorbed by the body because avocadoes also contain fiber. If you are vegan and want to cut down on animals as sources of protein, or if you are a vegetarian, avocadoes have a great nutritional value so they can be included into any meal and be, a regular part of your diet.
In three ounce serving of tuna will have u to 26 grams of protein, but that in not all. The tuna contains 130 calories, 1.5 grams of fat and 50 milligrams of cholesterol and as an added benefit has 480 milligrams of potassium. Tuna contains no carbs or saturated fats if bought fresh. Tuna also contains a large amount of heart-healthy omega-3 fatty acids, with 250 milligrams per 3-ounce serving.
Salmon contains up to 24 grams of protein in a 3-ounce serving. The portion will have 200 calories, 10 grams of fat and 70 milligrams of cholesterol, and provides 430 milligrams of potassium. Most salmon will have 2 grams of saturated for every 3-ounce serving, and zero carbs. Salmon provides a great source of omega-3 fatty acids. A 3-ounce serving of wild Atlantic salmon provides 1,564 milligrams of omega-3 acids.