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Top High-Protein Foods That Help Increase Muscle Mass and Strength

Elevate Christian Network - Health and Wellness

Elevate Christian Network :: Health and Wellness

tuna fish meal photo - high protein food

Tuna is low in both fat and calories, so what we’re left with is mostly just protein. | Image courtesy: (jeffbalbalosa/pixabay)

High-Protein Foods: Eating plenty of protein has numerous benefits. It can help you lose weight (especially belly fat), and increase your muscle mass and strength, to name a few.  The recommended daily intake (RDI) is 46 grams for women, and 56 grams for men.  However, many health and fitness experts believe that we need much more than that.

Chicken Breast

Chicken breast is one of the most popular protein-rich foods.  If you eat it without the skin, the majority of the calories in it come from protein.  Chicken breast is also very easy to cook, and tastes delicious if you do it right.
Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.

Greek Yogurt

Greek yogurt, also called strained yogurt, is a very thick type of yogurt. It tastes delicious, has a creamy texture, and is high in many nutrients. Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 170 gram (6 ounce) container has 17 grams of protein, with only 100 calories.  Just make sure to choose one without added sugar. Full-fat Greek yogurt is also very high in protein, but contains more calories.

Broccoli

Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium. Broccoli is also loaded with various bioactive nutrients believed to help protect against cancer.  Calorie for calorie, it is high in protein compared to most vegetables. Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.

Lentils

Lentils are a type of legume. They are high in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients.  Lentils are among the world’s best sources of plant-based protein, and are an excellent food for vegetarians. Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.

Source:  Read the full story…. healthline.com

 

Authority Nutrition: 6 High-Protein Foods That Are Super Healthy

High Protein Foods: People argue about carbs, fats and everything in between. However, almost everyone agrees that protein is important and has numerous benefits including increased strength and muscle mass, and helping you to lose weight.  Source: (Authority Nutrition)

 

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More resources:

http://www.self.com/gallery/easy-high-protein-low-carb-dinners7 Easy High-Protein, Low-Carb Dinners – SELF These seven recipes each have less than 20 grams of carbs each, and not one of them requires you to hollow out a squash or throw a head of broccoli into a food processor. (And trust me, my bar to consider something “easy” is pretty high.) Just to be …

 

 

http://www.womenshealthmag.com/food/high-protein-vegan-breakfasts​5 High-Protein Breakfasts That Are Totally Vegan – Women’s Health Women’s HealthWomen need anywhere from 45 to 60 grams of protein a day, depending on your age and body weight. (You can calculate your daily dietary requirements using this tool from the USDA.) And it’s important to spread out your protein intake over many meals.

 

 

https://guardian.ng/life/wellness/four-protein-foods-to-add-to-your-diet/Four Protein Foods To Add To Your Diet – Guardian (blog) Maintaining a high-protein diet has a number of health benefits. For starters, It helps you loose weight, stabilise your blood sugar levels, improve your ability to learn and concentrate and boost your energy levels. A high-protein diet will make you …

 

 

Images courtesy:  self.com, womenshealthmag.com, .guardian.ng

 

See also: Health & Wellness Channel | Health & Fitness Store on Elevate Christian Network

 

About 

Cee Harmon is founder of Elevate Christian Network and Elevate Your Potential Magazine. He enjoys helping people improve the quality of their lives - spirit, soul, and body.
 
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