23 FOODS HIGH IN PROTEIN

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High Protein Foods List

High protein foods list: this food list contains food that are rich in protein to help provide energy and build the body.

What are proteins?

Proteins are large, complex molecules that play many critical roles in the body, including building tissues, cells, and muscles, as well as making hormones and anti-bodies.

Everyone needs protein, but if you do endurance sports or weight training, you may need to increase your protein intake. Proteins are made up of hundreds or thousands of smaller units called amino acids which are attached to one another in long chains. We need plenty of protein foods every day to keep our metabolism running, our energy up, and our blood sugar levels stable. Protein foods are also beneficial for preventing weight gain since they make us feel full and require more work for the body to digest than fast acting refined carbohydrates. Proteins are used every single day to keep the body going. Because they are used to develop, grow, and maintain just every part of our body – from our skin and hair to our digestive enzymes and immune system antibodies – they are constantly being broken down and must be replaced.

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A deficiency in protein leads to the following:

  • Low immunity
  • A sluggish metabolism
  • A slow wound healing
  • Low energy levels and fatigue
  • Trouble losing weight
  • Trouble building muscle mass
  • Moodiness and mood swing
  • Muscle, bone, and joint pain
  • Poor  and trouble learning
  • Blood sugar changes that can lead to diabetes

Without enough diverse protein food sources in your diet, you risk becoming deficient in certain amino acids. The Recommended Daily Intake (RDI) for protein is 46grams for women and 56grams for men.

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High Protein Foods List

  • Greek yoghurt: Greek yoghurt contains about twice as much protein as regular versions. You will also reap the rewards of gut-friendly probiotic bacteria and bone building calcium. It contains up to three times less sugar than flavoured types.

Serving portion: 23g per 8 oz serving

  • Cottage cheese: this cheese is laced with casein protein – a slow digesting protein that supplies your growing muscles with a steady supply of vital amino acids. It is high in sodium but you can find brands that contain less.

Serving portion: 14g per ½ cup serving

  • Swiss cheese: this provides more protein than other commonly available varieties. It is a muscle-friendly option for your sandwiches and burgers.

Serving portion: 8g per 1 oz serving

  • Eggs: these eggs are near perfect muscle food.

Serving portion: 6g per 1 large egg

  • Milk: milk is richer in a range of nutrients including body-friendly omega fats.

Serving portion: 8g per 1 cup serving

  • Ground beef: this red meat is a good source of the almighty protein.

Serving portion: 18g per 3 oz serving

  • Pork chops:

Serving portion: 26g per 3 oz serving

  • Chicken breast: it delivers more protein than other poultry cuts.

Serving portion: 24g per 3 oz serving

  • Turkey breast: this meat can flood your muscles with a wallop of protein.

Serving portion: 24g per 3 oz serving

  • Yellow fin tuna: this sea food delivers a boat load of easily digested, premium-quality protein. It also contains B-vitamins and the potent anti-oxidant selenium in food.

Serving portion: 26g per 3 oz serving

  • Halibut: among white fish species, halibut reign supreme when it comes to the protein you need to.build muscle like a champ.

Serving portion: 23g per 3 oz serving

  • Octopus:

Serving portion: 25g per 3 oz serving

  • Sockeye salmon: it supplies about 25 percent more protein. It also contains a plethora of fat-fighting long chain omega-3 fatty acids. Always look for salmon with the skin still intact as it provides added flavor during cooking.

Serving portion: 23g per 3 oz serving

  • Tilapia: tilapia provides an approachable, mild-tasting fish choice that will give you laudable amounts of protein to keep your muscles well fed.

Serving portion: 21g per 3 oz serving

  • Whole chicken:

Serving portion: 21g per 3 oz serving

  • Navy beans: beans are a fantastically cheap source of protein.

Serving portion: 20g per 1 cup serving

  • Dried lentils: they contain protein, fibre, and a range of vital minerals.

Serving portion: 13g per ¼ cup serving

  • Peanut butter:

Serving portion: 8g per 2 tbsp serving

  • Mixed nuts: nuts like cashews, peanuts, and almonds add more protein and healthy unsaturated fats to your diet.

Serving portion: 6g per 2 oz serving

  • Green soybean: this gives your diet a boost of plant protein, fibre, vitamins, and minerals.

Serving portion: 7g per 1 cup serving

  • Wheat germ: contains notable amounts of plant-based protein.

Serving portion: 6g per 1 oz serving

  • Soba noodles: they contain more protein than most wheat-based noodles.

Serving portion: 12g per 3 oz serving

  • Quinoa: it contains a full arsenal of essential amino acids, that is, it’s a complete protein with muscle-making potential.

Serving portion: 8g per 1 cup serving.

While this high protein food list helps maintain your body, it does not stop the need for you to see your doctor.

 

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