Fitness and Muscle

Eating lots of high protein foods is essential when trying to build muscle.  Protein is essential for growth and repair of muscle tissue, so when you workout your body is crying out for the amino acids contained in protein, to help the muscle fibers repair and grow bigger.  You can add extra protein to your diet through supplements but here’s a list of some protein rich foods that will give your growing muscles the nutrients that they need!

1. Chicken/Turkey

Chicken and Turkey are both good sources of protein. Ideally the breast is the best source, as it is usually better quality than the wing or leg. Protein in chicken contains all the essential amino acids in the correct proportions, in order to fuel muscle growth and repair. This makes it one of the best high protein foods. There is typically 45g of protein in a 100g chicken breast.

2. ChickPeas

Chickpeas are a good source of protein especially for vegetarians. They provide a virtually fat free source of protein, and are also full of fiber and minerals. When combined with rice, they provide a range of amino acids needed for growth. 200g of chickpeas contains around 16g of protein.

3. Beef

Beef is one of the best sources of protein as a 200g fillet steak contains over 50 grams. Beef comes in many different forms but I recommend going for the leanest cuts, as some types can be quite high in fat. Round cuts tend to be the leanest and best quality. Beef also contains b-vitamins, minerals and is a natural source of creatine.

4. Tofu

Again tofu is one of those high protein foods suitable for vegetarians. It is full of amino acids, vitamins and is also low in fat. It is probably the best plant protein source. There’s around 10g of protein in 100g of tofu.

5. Fish

The many varieties of fish are all good sources of protein. Cod is particularly good as there is around 32g of protein in 150g of cod. Oily fish such as salmon is high in protein but also contains omega 3 fatty acids, which reduce the risk of heart disease. Tuna is a handy source of protein as half a can contains as much as 19g’s of protein and virtually no fat.

6. Eggs

Eggs contain high quality protein and are low in calories, making them one of the best sources of protein. One egg contains around 6 grams. Egg whites contain most of the protein and little fat. I like to make scrambled eggs with one yolk and three egg whites. The yolk adds the flavour and the whites are full of protein!

7. Milk

Milk is a good source of casein protein. Casein protein is digested in the body more slowly than whey protein, providing your body with amino acids over a longer period. A large glass of milk is ideal before bed, as it will continue to feed your body with protein throughout the night. A pint can contain as much as 18 grams of protein.

8. Baked Beans

This is one of the high protein foods which is often overlooked. 200 grams of baked beans contains around 11 grams of protein. This is a quick and easy protein source. It is advisable to go for baked beans with a low sodium content, as beans can often be quite high in sodium.

9. Lentils

This is another of those sources of protein that are good for vegetarians. There are 9.1g’s of protein in 120 g’s of lentils. They are also high in dietary fiber and vitamin B1.

10. Nuts

Nuts such as almonds, cashews and peanuts are the best sources of protein. Nuts are great for snacking on throughout the day and help to quash cravings for sugary snacks. However it is important to eat them in moderation, as some nuts can be quite high in fat, although the saturated fat content is not usually high.