Top 7 Protein-Rich Foods for Fitness Lovers

 

Protein is perhaps considered among the most vital macronutrient forms for any person who is into fitness training. It is closely involved in enabling muscles to build, be repaired and maintain the body’s general health. Proteins are an essential nutrient that are dietary as they can increase exercise performance, quicken recovery and also help in management of weight. For the convenience of fitness lovers, who need additional amounts of protein, seven types of food that will help achieve the desired result have been described below.

1. Chicken Breast

Chicken breast is one of the most commonly consumed types of lean proteins currently classified as beneficial for regular consumers. Because it contains very little fat and a small number of calories, it is specially good for use by people who are on diets. It also contains the healthy nutrient B vitamins, selenium, and potassium that makes this white meat healthy for the heart. Chicken breast for instance contains 31 grams of protein per 100 grams of the meat making it one of the most recommended foods for muscle mass development.

To add chicken breast to your meals grill, bake or sauté it and enjoy with a side of vegetables, in a salad or even sandwiched between whole grain bread.

2. Eggs

Next on the list, we have eggs, which pack about 13 grams of good quality protein per large egg. They also contain other forms of vitamins such as vitamin A, D, E, and vitamin B12 as well as minerals like zinc, iron and selenium. More so, eggs are cheap and easily accessible and this makes them being among the most popular products preferred by those into bodybuilding.

There are many ways to cook eggs, though you may prefer them boiled, or poached, or scrambled, or even as an omelet with your vegetables and favorite cheese. If you are on any low carb diet like the keto diet, eating eggs in the morning will take you through the entire day without feeling hungry.

3. Greek Yogurt

Another absolute tasty discovery that is rich in protein content is Greek yogurt, in one cup we discover about 17-20 grams of protein, at least depending on the manufacturer. This sour and creamy type of cheese is also a good source of calcium, potassium, and vitamin B12 which will be very helpful for our bones as well as the body. Furthermore, it is rich in probiotics, and these are easily absorbed in the digestive system and will offer the intended benefits.

Greek yogurt may be eaten plain, mixed into beverages, or substituted for sour cream or mayonnaise in other recipes. One can also add chia seeds, some berries, and a little honey on top to make it have more protein to make it a meal or snack.

4. Salmon

In terms of quality protein, salmon wins the space; for every 100 grams of fish, you get approximately 25 grams of protein. It is also full of omega-3 fatty acids that may lower swelling, improve heart health, and even improve brainpower. Also, salmon is rich in vitamin D, which is the vitamin especially essential to develop and maintain strong bones and immune system.

Salmon is prepared so many ways: baked, grilled, or broiled. You can also take salmon in dishes such as, salmon burger, salmon salad or even salmon sushi rolls.

5. Lentils

Lentils are one of the best vegan protein sources; a cooked cup of Lentils provides around 18g of protein. It is also a good for source of dietary fiber, iron, folate, potassium which makes it a food that aids digestion, increase energy levels and prevent anemia. Lentils are also very cheap, easy to procure and convenient to cook as they come in ready to be boiled state.

This dish can be eaten as a salad base, in soups or stews or even cooked into a tasty lentil curry. Boiled lentils can also be mashed to form a proteinaceous vegetarian or even vegan burger for individuals with pulse.

6. Almonds

Almonds are a great source of protein and they have a nutty taste which makes it easier to deal with hunger and-food cravings. Twenty three almonds, for example, provide about 6 grams of protein, based on an ounce serving, which measures approximately 23 nuts. At the same time, nuts have a high content of such a useful fat as monounsaturated fats, vitamin E, and magnesium that can help to regulate the work of the heart, minimize the level of inflammation, and improve the condition of bones.

You can eat raw almonds, garnish all kinds of foods with almonds or even include almond butter in a protein-loaded almond smoothie. It can also be added to other recipes such as energy bars or cookies and other forms of baked goods such as granola to provide an extra source of lean protein.

7. Tuna

Tuna is both a tasty food that can be prepared in many ways, and relatively inexpensive source of protein that will give about 22 grams of protein per a 3-ounce serving of cooked tuna. It’s also a good source of the B vitamins, potassium and selenium — all essential to energy production, blood pressure regulation and the maintenance of overall health. Tuna meat is also low in fat and calories, which makes though it ideal for people on a diet, or a low calorie diet.

Tuna can be eaten plain, but also worked into a salad, or combined with Greek yogurt and spices to form a delicious ‘tuna’ salad. Tuna can also be included in casseroles, sushi rolls, or prepare tasty and juicy tuna patties if you want to enjoy a tasty meal.

Fitness buffs can include these seven protein containing foods in their diet plan to achieve protein requirements for the body and muscle mass as well as with other health benefits. If you are keen muscle builder, long distance runner or just regular fitness enthusiast looking to shed the extra pounds of fat or put on some lean muscle, protein intake is critical in getting the results that you want. Okay then, here are the premier protein-rich foods to power up your fitness!