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Recent Article: Find Out What The Top Ten High Protein Foods are.

The Top List: Foods Rich in Protein

We all know that protein is the building blocks of muscle right? Protein is a macro nutrient made up of amino acids that are essential to bodily functions and growth. The human body can produce several of different amino acids that are required for protein production independently but there are some types that must be obtained from other sources.

There is an on-going debate around the ideal amount of protein a person needs to eat on a daily basis, the government recommended amount is 56 grams for adult males and 46 grams for adult females. A protein surplus results in it being used for energy or recovery and muscle growth. Some critics have said that excess protein can put a strain on your liver. The foods listed below have the highest amount of protein per gram and therefore an ideal source for including in your body building recipes.

1.Cheese

The protein density of cheese varies depending on the type of cheese. Parmesan cheese provides the most protein at 41.6 gram per 100 grams. Other cheeses such as Mozzarella, Romano and Swiss contain 30 grams per 100 grams. Soft cheeses contain the least amount of protein and also the highest amount of fat. Spreadable cheeses can be as low as 16 grams per serving.

2.Beans

The larger and older the bean the more protein it is likely to contain. Soybeans contain 39.6 grams of protein per 100 grams which equates to 68 grams per cup. Lupin beans contain 15,6 grams / 100 which is around 25.8 per cup.

3.Lean Beef

Lean cuts are always best when it comes to meat. Go for the top round of veal / beef which provides 36 grams of protein per 100 grams.

4.Pumpkin, Squash and Watermelon

Pumpkin seeds contain 33 grams of protein per 100 grams which equates to 74.8 grams per cup. Your local supermarket is likely to sell them but you can also buy them in bulk online. To eat them raw you need to crack open the shell and eat the internal only.

5.Lean Chicken, Lamb, Port and Turkey

Most of the meat in this category provides 30 grams of protein per 100 grams. Chicken has the most with 32.8 grams and is also very low fat. Pork loins and chops contain 30 grams per 100 or 19.2 per chop

6.Fish / Seafood

As well as having lots of essential fatty acids (EFAs) fish are a very good protein source. Tuna provides 30 grams per 100 gram serving. Anchovies, Salmon, Halibut, Snapper and Tilapia also contain between 25- 29 grams per 100 gram serving.

7.Fish Eggs / Caviar

Although they are rather expensive, fish roe contains 28.6 grams per 100 grams. Caviar has 24 grams which in comparison to chicken eggs (13.6 grams) is a very dense source or protein.

8.Marmite / Bovril

Either love it or hate it, Yeast Extract is an extremely good source of protein and is also high in micronutrients such as B12. IT contains 27.8 grams of protein per 100 gram serving although I’m not sure could stomach this much!

9.Crab or Lobster

100 grams of lobster holds 26.4 grams of protein and crab contains 19.4 per 100 gram serving.

10.Nuts and Pulses

Great for vegans, peanuts contain 23.7 grams of protein per 100 grams. Lentils contain 25.8 grams but only 9 grams when cooked.

So there you have it. Some obvious choices but also a few you might not have thought of. With a bodybuilding diet it is important to consume protein from various sources in order to get a good an all rounded amino acid profile. Your body needs all 9 of the essential amino acids in order to recover and grow from your fitness. By mixing your diet up with some of these 10 you will be sure to have a well-balanced and clean diet.

Learn more about high protein foods.

Improve Your Protein Intake: The Number One Way

A human being is required to have a certain amount of protein in their diet.Experts agree that the protein intake based entirely on body weight. The body weight is calculated based on height and it also changes for men and women. The world health organization has conducted many studies in conjunction with many national agencies that helped in the study. To calculate your protein need, take your total body weight, and calculate your protein requirement based on your ideal weight. Beverly Sills said “there are no shortcuts to any place worth going.” A diet with proper nutrition should not be passed by, especially when you are trying to maximize your workout.

A low protein diet means that you have not meant the minimal daily protein requirement. It is extremely hard to have a low protein diet even if you are a vegetarian. Industrialized countries provide most citizens with access to meats and vegetables. However, in many cases the body can still be deficient in amino acids. Many plants do not have all the required amino acids. So, many who prescribe to a vegetarian diet may still be deficient in many dietary needs. A diet with rice, beans, potatoes and fruits can provide for all of the nine amino acids required to meet a well balanced diet.

The opposite of a low protein diet is a high protein diet. This occurs when the consumer has exceeded the maximum protein requirements. These people meet their daily requirements many times over. The high protein diet does not improve muscle strength, nor does it help in strength training. A high protein diet is harmful to your health.

A protein has a high amount of nitrogen. This is broken down by the liver and creates ammonia. The increased amount of nitrogen in a high protein diet causes a harmful amount of ammonia to be produced which in turn causes strong decrease in your performance when you workout. Also, this causes stress on the kidneys, and the loss of calcium.

Foods For Protein

  • Skinless chicken
  • Turkey breasts skinless
  • Whole Eggs
  • Beans
  • Cheese

A daily protein intake is extremely important for the overall function of your body when you work out. If you are seeking to eat properly, lose fat, and build muscle then monitor your protein intake. The amount of protein that you should eat per day, is 0.8 to 1.5 grams of protein per pound of body weight per day. This is a generalized amount, which can be altered depending on your body weight and height. An average adult that does not work out, should have 0.5-0.7 grams of protein per day, per pound of body weight.

For many who are overweight and have been diagnosed as obese they should not use their target body weigh to gauge protein intake. Instead, researchers recommend that you should use your targeted body weight for an adjusted protein intake. The amount of protein you need to consume is delicately calculated-based on body weight.

The best time to eat in order to have the maximum weigh training benefits, is in the morning. Many researchers advise that you start the day with a protein. This will change the way you body burns fat. Many recommend having whey protein in the morning. Also try to eat more protein based snacks, in between meals and include protein post-workout. Research has shown that protein should only be consumed within 30 minutes of your exercise regime. Then, as if you have not had enough protein, try and have some more before you go to bed. That way when you go to sleep and your body is recovering protein will be working with you.

Protein can come from many sources. Some experts advise that those who are looking to beef up their protein intake should try a whey or casein protein shake. These shakes are basically like ingesting a micro-meal.

Sometimes when we work out or use a treadmill for our workout regime, it can be helpful to use a treadmill review. There are always many options for working out and eating protein to maintain our health.

Colette Davis is a full time freelance writer with over fifteen years experience. She has been researching treadmill reviews for www.treadmilltalk.com for many years and has produced a lot of material on them. She works out daily, practices yoga, horseback riding, swimming and hiking. She lives in Kansas with her husband Tim, and three children.

How to Lose Belly Fat with Protein

a measuring tapeIt is important to take protein in every meal if one wants to become leaner, lose belly fat or gain muscle! Many people know that they need to avoid trans fatty acids, carbs and processed foods while changing their eating habits to burn belly fat. Some of them realize that it is essential to consume certain foods too that help to lose belly fat – protein is one of them.

You should understand that protein is very important to create new cells for your bones, nails, muscles, skin and hair. Protein is about 15 to 20% of your body weight. It is required for managing proper and healthy functioning of your immune system and to build muscle tissue.

Contrasting to carbohydrates that are stored in the liver and muscle as glycogen that are used when required, protein cannot be stored in your body. That is the reason why you have to take protein in your every meal. Sources of good proteins include lean chicken, egg whites, fish, lean turkey, low fat cottage cheese, lean red meats, whey protein powder and others.

How Protein Helps in Your Belly Fat Loss Goal?

Thermic Effect

Protein is well known for its highest thermic effect of all the foods. Thermic effect is nothing but the quantity of energy, which is calories, required for digesting, absorbing and digesting this nutrient (protein). Your body has to work harder in order to break down this nutrient and thus increasing your metabolism. Its thermic effect is higher than that of fats and carbohydrates, and is very less likely to be transferred to fat than other nutrients. That is why a higher protein diet is essential to lose belly fat.

Builds and Maintains Your Muscles

Do you know that you can burn belly fat faster when you have more muscle? Good protein can prevent the breakdown of your muscle when taken soon after a workout, and it offers necessary amino acids to rebuild the muscle. To lose belly fat, the common guideline of protein is about 30% of the total intake of calories or 1 gram protein per a pound of body weight. You need to be sure to increase the protein intake if you are on a low carbohydrates diet.

Curbs Hunger

Consuming only carbs causes variation in insulin and blood sugar levels. The over emission of insulin encourages fat storage and stops losing belly fat. Insulin is released when blood sugar level is high in your body, to clear up extra glucose in your bloodstream.
Lower levels of blood sugar can result in fatigue, mood swings and cravings for carbs. You can maintain stable insulin and blood sugar levels by combining carbs in every meal along with lean protein. This makes you feel complete and more satisfied for a longer time, and prevents your cravings.
Thus you should include enough protein to your diet if you want to lose more belly fat quickly. Intake of protein does not have any hard rules. Now that you have understood the importance of protein to lose belly fat, so start including it in every meal! To know more, Visit This Link.

Protein for Weight Loss

There are many ways of losing weight and one of the most effective and known methods is following a protein diet for weight loss. What makes protein as an effective weight loss regimen is that it is made of different amino acids that are known for activating and increasing your body’s metabolism.

Losing Weight with Protein

If you want to get enough protein without the usual fat, you can try taking in whey protein of high quality regularly. These are usually made using an advanced filtration technology which ensures that protein molecules are left intact. By using this process, the harmful cholesterol, lactose and saturated fat are all removed, which leaves you with a leucine-rich supplement for enhancing your body’s metabolism hence, the rapid weight loss.

Some of the most common foods that contain leucine are dairy and animal products such as eggs, milk, cheese, lean meat, chicken, peanuts, and seeds. If you try avoiding dairy products and red meat, you will find it harder to get high amounts of leucine in your system, although it is still possible to consume this type of amino acid from other food sources. By taking in whey protein, you need to make sure that you avoid processed soy protein, since it can pose risks to the health at high amounts.

How Protein Diet Can Help Increase Your Metabolism

Leucine rich diet is more effective if it is combined with lower carbohydrates, so that it can improve the blood’s sugar metabolism, weight loss, and even help improve the body’s cardiovascular health. Another benefit of protein diet weight loss is that it can help prevent muscle loss, while in the process of losing weight. This only means that following a protein diet would only reduce the fats in the body, and not the muscle. High carbohydrate diet on the other hand, does not promote weight loss much but instead, promotes muscle loss in the process.

Another benefit of following a protein diet for weight loss and consuming foods that are high in leucine is that this type of amino acid can directly affect the insulin, making it work more efficiently in the body’s muscle. In fact, diabetics will also find this type of diet effective for their insulin needs since leucin helps the muscles utilize glucose as its fuel thus, supporting the healthy function of insulin.
Consume protein-rich breakfast everyday

Breakfast will always be the most important meal of the day because aside from providing your body the energy it needs to function, eating breakfast that contains protein-rich food activates the liver thus, increasing the body’s metabolic rate. In fact, consuming a protein-rich breakfast can help increase the body’s metabolic rate by as much as thirty percent.

Unlike carbohydrates and fats which can be used by the liver easily, protein needs to be disassembled and brought back together in another part of the body thus, entailing harder work for the liver. This method makes the liver work harder and faster thus, increasing the body’s metabolism, making it easier for you to digest food and lose weight in the process.

Top 10 High-Protein Foods

Protein is an essential nutrient, which is composed of the amino acids needed to promote proper growth and perfect function of the body. Although the body is able to manufacture some of the amino acids necessary for the production of protein, there are still some that can only be obtained from eating protein sources.

At present, there is still a debate on a person’s protein requirement per day. However, experts have finally agreed on the RDI or Recommended Daily Intake of protein, which is 56 grams for male aged 19-70 and 46 grams for female aged 19-70. Protein deficiency can lead to muscle atrophy, a disease of the muscles; and can also lead to disrupted growth in children.

Therefore, to be able to grow properly, your body needs sufficient amount of high protein foods everyday.

Here is a List of Top 10 Foods Rich in Protein:

1. Cheese. Cheese is a great source of protein, but of all kinds of cheeses, low-salt Parmesan offers the highest amount of protein per serving (41.6 grams of protein per 100 grams). Cheeses, such as Mozzarella, Romano, Swiss and regular Parmesan havelower levels of protein compared to low-sodium Parmesan, but still higher compared to other food sources. Nevertheless, spreadable cheeses, such as pasteurized cheese food and soft cream cheese, provide only 16 grams of protein per serving of 100 grams.

2. Mature Beans. Did you know that the older the bean, the more protein it has? Eating a hundred grams of roasted mature beans can give you high amount of protein of up to 39.6 grams. That’s 68 grams of protein per 1 cup of cooked matured beans.

3. Lean Beef. The leanest part of beef contains high levels of protein. The top round, most especially, has about 31 grams of protein per 3 ounces of meat, which is the ideal serving size for lean meats.

4. Other Lean Meats. Most meats with little fat provide about 30% of protein RDI per 100-gram serving. A serving of chicken (100 grams) has less than 33 grams of protein, while pork chops typically have 19.2 grams of protein per piece. Lamb chops and lean turkey are great sources of dietary protein, as well.

5. Roasted Pumpkin and Watermelon Seeds. Did you know that roasted squash or pumpkin seeds contain 74.8 grams of protein per cup? They are rich in protein and are very cheap. Watermelon seeds are high in protein, too; with about 28 grams per 100 grams of cooked seeds.

6. Fish, such as tuna, salmon halibut and tilapia are rich in protein, too. APrt from the protein, they are also rich in Omega 3 and 6 fatty acids that help reduce the risk of developing heart disease. Yellow Fin Tuna contains about 30 grams of protein per 100 grams, anchovies with 29 grams, salmon with 27 grams, snapper with 26 grams and tilapia with 26 grams.

7. Fish Eggs. Caviar and roe are considered a delicacy, but did you know that they are excellent sources of protein, as well? A hundred-gram serving of caviar provides 24 grams of dietary protein.

8. Marmite. Marmite, or yeast extract spread, is a popular food in Europe, particularly Britain. It is an excellent vegan source of protein and Vitamin B12, with about 1.7 grams of protein per teaspoon.

9. Crabs and Lobsters. These rich-tasting crustaceans do not only provide extraordinary gastronomic experience, they are also a great source of protein. You can have 26.4 grams of protein per 100 grams of lobster meat (about 43 grams of protein per lobster), and crabs have 19.4 grams of protein per 100 grams of meat.

10. Legumes. Legumes, such as lentils, peanuts, and pulses, are excellent source of protein, especially for vegans. Peanuts contain about 6.6 grams of protein per ounce, while lentils have 17.9 grams of dietary protein per 1 cup serving.