If you’ve read our latest articles, you probably already know how to break down your macronutrients and why you should eat more protein. To continue complementing this series of articles, here are the high-protein foods you should eat.
Remember that we want to give insights into highly nutritious and affordable foods with these posts. Of course, there are thousands of options, so here you’ll find food that can be bought anywhere. Let’s go!
Check other articles that can boost your diet:
- What are Macronutrients? Starting a Healthy Diet
- 8 Steps to Stick to a Healthy Diet
- 5 Healthy High-Fat Foods That You Can Eat
- 7 Best Plant-Based Sources of Protein
- 5 Healthy Carbs You Can Eat Every Day
- How Much Water You Should Be Drinking Daily
Why is protein important for your body?
In short, the primary function of protein is to build and repair muscle and tissue. It helps us maintain and develop our bodies throughout life, helping to build muscle mass and maintain weight.
How much protein should I take?
According to the Dietary Reference Intake Report, a sedentary adult should consume at least 0.8 grams/kg of body weight (or 0.36 pounds). The same guide shows that if you are already working out and your goal is to gain muscle mass, you should consume 1.2-2.0 grams/kg of body weight.
4 of the best animal protein sources
Now that we’ve reminded you of some basic concepts and you already know the importance of having a high-protein diet, here are some foods you can add to your meals. Here, we’ll focus on protein sources that are unprocessed and low in saturated fat.
1. Chicken breast
It is a lean protein and an excellent source of amino acids. In addition to protein, chicken also contains Vitamin B12, Zinc, Iron, and Copper.
Here are some of the nutrition facts:
|100g Serving||165 kcal|
2. Tuna (or any fatty fish)
One of the most significant advantages of fatty fish is that it is an excellent protein source, high in omega-3 fatty acids, which can help reduce bad cholesterol and the risk of cardiovascular disease, including heart attacks.
Here, we’ll talk about tuna because it’s the most affordable option, but other fatty fish like trout, salmon, mackerel, herring, and sardines, can provide similar benefits. It’s important to mention that fresh food will always be a better option regarding the amount and quality of nutrients – compared to canned or similar products.
If you can eat fresh tuna, even better; otherwise, here are the canned tuna nutrition facts:
|100g Serving||128 kcal|
3. Round steak (or any lean cuts of beef)
Steaks are rich in L-Carnitine (which helps with fat metabolism) and other minerals such as Zinc, Selenium, Phosphorus, Potassium, Manganese, Magnesium, Iron, Copper, and Calcium. These minerals are responsible for preventing a series of diseases, such as anaemia.
In addition, steaks provide creatine and other essential vitamins (B12, B3, B6, B2, and B5), making them one of the most complete protein sources you can consume.
Here are some of the nutrition facts:
|100g Serving||186 kcal|
Eggs can be considered a superfood since an egg provides Folate, Vitamin A, D, E, K, B5, B6, B12, B2, Phosphorus, and Selenium. It also raises HDL (the “good” cholesterol), contains antioxidants, and is low in calories.
Although egg has considerably less protein than other suggested foods, we include it in this article because it’s an excellent protein source for breakfast, where people usually consume less proteic-foods. If you eat many eggs, it’s a good idea to keep the egg white and separate the yolk – but not all of them, since the yolk also contains excellent nutrients.
Here are some nutrition facts:
|100g Serving||131 kcal|
Final considerations of high-protein foods and different sources
As we talked about earlier, there are several other high-protein foods you should be eating. However, considering cost-effectiveness, these are good options to boost your diet.
Remember that if you are looking for hypertrophy, you need to consume high doses of protein, so it is essential to keep good intake amounts considering cost-effectiveness. If you have difficulty reaching your macronutrients, you may also consider supplementing your diet with protein powders.
Although it is a good alternative, you should never substitute a full meal for a shake or anything else. If you can eat real food, eat it. As always, we recommend talking to a nutritionist before making any diet changes. Your health is the priority!
Founder and Editor of TheLifesty. Passionate about Health & Fitness and enthusiast about changes. Interested in everything that improves the quality of life.