Chicken actually contains more protein and less saturated fat than red meat, so if you like chicken, you’re in luck. Grilled, broiled, or sautéed chicken is best, but if you are sautéing it, remember to use healthy oils like coconut or olive oil for sautéing. White meat turkey breast also has more protein than lean red meat (but skip the sauce!).
Eggs are an excellent source of protein, if you eat the yolks. Leaving out the yolks reduces the benefits and removes some of the protein! As a snack or salad dressing, walnuts can’t be beat in the high-protein foods department. Not only do they have protein, but they also contain healthy fats that are good for your heart, skin, and hair. Peanut butter is a great source of protein, but it’s high in calories, so watch your portion sizes. Also remember to look for natural peanut butter, rather than types with added sugar.
Cottage cheese and low-fat chocolate milk are great sources of protein to reach for after a hard workout. These two are high in protein and can replenish your muscles after exercise. Chocolate milk is also high in water, so after a workout it helps with dehydration.
If you want to gain muscle, make sure you eat your protein. Generally, you should eat one gram of protein for every pound of lean muscle mass you have. This keeps your muscles healthy and keeps your body working at its best. Adding more protein can prevent you from eating too many carbohydrates and fats, leading to less body fat and a leaner physique.
Even if you’re not trying to bulk up, but simply want to lose weight and get toned, adding protein is key. For every pound of muscle you add to your body, your metabolism speeds up. The higher your metabolism, the more calories you’ll burn throughout the day, no matter what you’re doing – exercising or even sitting at a desk!
Quick muscle gain can come from adding high-protein foods to your diet. Fueling your body correctly helps it function at its best and helps you see the results you want fast. Avoiding carbs and fats and adding healthy protein is the best way to add muscle!
All training programs require you to recover with protein to preserve and build muscle.