20 PROTEIN SOURCES FOR MUSCLE GROWTH
Do you want to see the results of your hard work inside of the gym?
Match your diet to your exercise efforts.
Eat clean. Eat enough, but not too much. Eat the right amount of the right foods.
Do you want to see muscle growth and experience increased strength?
Make sure you’re consuming enough protein every day.
There’s an endless list of foods that provide large quantities of protein and can easily be incorporated into any diet-type. Some may even surprise you!
20 of the healthiest protein sources
8g of protein per 100g
30g of protein per 100g
29g of protein per 100g
21g of protein per 100g
*50g of fat per 100g
24g of protein per 100g
19g of protein per 100g
6g of protein per egg
11g of protein per 100g
2.8g of protein per 100g
3.4g of protein per 100g
27g of protein per 100g
11g of protein per 100g
10g of protein per 100g
25g of protein per 100g
8g of protein per 1 cup
14.1g of protein per 100g
8.5g of protein per 1 cup
25g of protein per 100g
20g of protein per 100g
WHAT ARE MACRONUTRIENTS (MACROS)?
Protein is essential for building muscle and repairing damage throughout the body. It is made up
of building blocks called amino acids. Some amino acids can be produced in the body and some
need to be eaten in food. Your protein intake should depend on your weight and activity. And
while getting in enough protein is important—more is not always better. Too much protein, and
not enough carbs and fats, can result in the body relying on protein for energy instead of using
it for gaining and repair muscle. Knowing your protein needs is key for reaching your weight and
Simply put, carbohydrates provide energy. Quick energy carbs come from fruits, candy, sports
drinks, and processed starches, like white bread and crackers. They should be eaten around a
workout so your body uses the energy that they give. When you eat simple carbs and do not use
the energy they provide, the excess energy can be stored as fat. Slowly digested, or complex carbs,
have more fiber, which prolongs their release of energy and helps to keep digestion regular. Some
examples of complex carbs are whole wheat pasta, brown rice, and quinoa. These carbs are ideal
when activity isn’t in the immediate future.
The types of fats that we eat are important. Fats from plant sources like nuts, avocados, and
vegetable oils are excellent sources. Fats from animals have their place in a healthy diet, too, but
should be eaten in lesser amounts since they are higher in saturated fats, which can affect heart
health. When you eat fats is also important. You should try to consume fats in each meal since
they will help to keep you fuller longer. Fat shouldn’t be eaten right before or during workouts
since your body requires quick energy during those times.
Both seasoned athletes and gym neophytes know that the cocktail of choice when working out is a protein shake. Lots of these powders are designed to serve different purposes, which means there are so many to choose from it can make your head swim, Phelps style. If you feel overwhelmed when shopping for a protein supplement, don’t fear, there are answers to all of your questions. Nutrition School is in session and your first class, Protein 101 will teach you all you need to know.
Why should you choose protein powder? Whether you are a gym rat or a couch potato you need protein. Protein is composed of amino acids, which are the fundamental building blocks of muscle proteins and enzymes, making it a crucial part of a daily diet. According to Men’s Health, protein also prevents blood sugar spikes and boosts the hormones that tell your body you’re full and should put the fork down. We believe that the biochemical mechanism responsible for preventing sugar spikes is gluconeogenesis. Basically, when a protein is broken down to amino acids, these amino acids can be used to make proteins such as muscle proteins or biochemically changed to sugars. This transformation is called gluconeogenesis. What is interesting is that gluconeogenesis is a way to slowly adding sugar to your energy system without spiking sugar or insulin.
Protein powder can be a great way to up the health quotient to your favorite recipes. Bodybuilding states that whey protein is a good addition to your menu if you are looking to build muscle and lose fat. When you combine whey with a health regimen like a workout routine, this protein supplement can help pump you up with lean muscle and increase your strength, as well as help you maintain the hard body you already have. A study in Applied Physiology, Nutrition, and Metabolism stated that 35 grams of protein per meal is a target amount for a healthy diet.
You should always read the Supplement Facts information on labels When choosing a protein powder, checking out the fine print is a smart idea. Finding a high-quality protein will not only taste better but offer you more benefits and a healthier shake. When weighing which kind to buy, whey comes out on top as far as nutritional value. The ‘biological value’, or the proportion of absorbed protein you get from your food, is generally higher with whey products. The other types of protein powders: casein, egg white, soy, hemp, and others are lower biological value. Furthermore, in the case of soy protein, there is the chance that you are getting protein derived from a GMO source. Be on the lookout for powders with a limited amount of added sugar and carbohydrates as well as little in the way of additives. Beware of the blends, suggests Oxygen magazine, powders that have “concentrates” or “solids” which can be hard on the digestive system and might cause problems like bloating or gas.
If you are using shakes to shed pounds, according to the Cleveland Clinic, choosing a powder with no added sugars or sweeteners is key.
When is the best time to throw back a protein packed shake? Some people use their shakes as a meal replacement, having one at the beginning of the day or as their lunch when they don’t have time for a mid-day meal. That said, protein powders shouldn’t replace real food, as a rule. Many bodybuilders and fitness fanatics like to imbibe before or after a workout. Some sip during their sweat session too. According to a study in the International Journal of Sport Nutrition and Exercise Metabolism, there is a small window of time when a shake is optimal for your body. About thirty minutes after a gym session, these amino acids will have the most impact on your muscles, bringing you a bit of extra strength and muscle gain. It also helps to repair muscles and recover after exercise. For weight management, the Cleveland Clinic suggests a steady supply of protein at meals to keep you constantly satiated.
In the SFH supplement world, some powders are created to take before a workout. Fuel is a great option if you aren’t going home after the gym or you need something to get your get-up-and-go going before your exercise routine. FUEL contains coconut milk, which is a natural source of coconut fat. This is considered an energy fat burns quickly, providing a burst of energy rather than being stored as fat. FUEL is a fantastic way to get your energy revved without having a heavy meal sit in the pit of your stomach and weigh you down.
How can you mainline your protein powder in the most delicious way? Shakes are the most popular way of getting your powder boost. There are many recipes, from simply adding water or milk and shaking, to combining a variety of fruits, vegetables, nut butters, and ice and blending into a creamy, frothy frappe. Depending on your favorite foods, you can mimic the taste with different shake recipes. If you’re a fan of chocolate covered strawberries, try making a protein smoothie with chocolate protein powder and blended strawberries. If you like pina coladas, you can go for a run in the rain with your smoothie made from coconut and pineapple blended with vanilla whey protein powder.
There are other ways to get your amino acids in powder form. You can use protein powder like flour and make protein-rich pancakes, waffles, muffins, cookies, muffins and more, making those treats and sweets a little more nutritious. Maybe add some powder to your coffee for a protein-infused latte. Make a batch of quick overnight oats with added protein powder for a complete meal, which will hold you over until lunchtime. Using unflavored powder can also enhance your cooking. Adding a scoop to your appetizers, like hummus or guac, could mean you will fill up faster and dip fewer chips. Or perhaps sprinkle the powder in a soup or sauce you are making for extra oomph. The powder will be undetectable to the taste buds, but the addition of protein in your diet will be duly noted by the rest of your body.
When you are striving to live a healthy lifestyle, there are many factors that must be taken into consideration. Many people know about getting enough exercise and drinking enough water each day, but they may still not be feeling at the top of their game, especially after eating a meal that contains wheat, barley, or rye. If this is the case, it’s possible that you have a gluten allergy or intolerance. We’ve put together some common signs of gluten allergy or intolerance, however, please consult a doctor if you feel that you have an allergy or intolerance to food or ingredients.
Some common signs of a gluten allergy or intolerance include:
Bloating, as well as other gastrointestinal issues. If you’re finding that you need to be near a bathroom and are suffering from diarrhea or constipation frequently after eating a meal, you may consider the fact that it has to do with what you ate. If it was something containing gluten, that could be a good start to see if eliminating it helps your stomach.
Abdominal pain or cramping. This is exceedingly common after eating gluten, and while it can have many explanations, if it occurs frequently after eating certain meals, it could be a gluten sensitivity.
Joint and muscle pain. It may seem like this intolerance would only affect your stomach, but the effects are farther reaching than that, and your joints may become painful or inflamed from ingesting gluten.
Skin conditions. Anything from psoriasis to alopecia could be caused by gluten sensitivity or intolerance. You may also find that you develop rashes after eating, which goes hand in hand with an allergy to food.
While there are many signs of a gluten allergy or intolerance, if you are having serious health issues, please consult your doctor to eliminate anything more serious. There are many gluten-free options on the market today, which makes this diagnosis an easy one to live with. With a few simple diet adjustments, you’ll be feeling better in no time!
Here at Sweat Factory, we love to make our oats in mason jars making for no mess prep and an easy grab and go option. Place all of the ingredients into the jar and mix until thoroughly combined. Lid the jar and place in your fridge overnight. Eat them plain or top with your favorite fruits and nuts!
- 1/2 cup old fashioned rolled oats
- 1/2 cup of almond milk
- 1 teaspoon chia seeds
- 1/2 teaspoon of grade a maple syrup
- 1/4 teaspoon of vanilla extract
- Pinch of cinnamon
- Pinch of Himalayan sea salt
- 1 scoop of your favorite protein powder