There are many ways to incorporate protein in your diet, some healthy options include: Lean meats, eggs, soy, or supplements such as whey protein. Even though protein isn’t hard to come by there is defiantly proteins you should be looking for and proteins you should be staying away from. A variety of these proteins is what you should be aiming for, not only is it great for building muscle it also provides satisfying flavor which may stop you from getting other cravings during the day.
Here is a list of the top sources of healthy protein;
Chicken- Chicken and other poultry has about 7 grams of protein per ounce with limited fats and carbs. Although when you have breaded or deep fried chicken the fats and carbohydrates will increase dramatically. Preferably your want fresh skinless chicken for taste and overall nutrition.
Tempeh and tofus- Tempeh is a type of soy protein with around 6 grams of protein per ounce, tempeh is much better for you then any mock meat or the highly processed tofu. Raw tofus are great with about 2.5 grams of protein per ounce, personally I enjoy the taste of tofu over tempeh but with the right recipe you can make almost anything taste great. This is a great alternitive for any vegetarian strugling with protein intake.
Eggs- In a single large egg there is about 7 grams of protein, the trouble with eggs is the high cholesterol and fat but if you buy egg whites you’ll eliminate most of that. Try using one whole egg and a few teaspoons of additional egg whites to get the most out of a breakfast.
Almonds - Are very high in protein, but with that comes a high fat content which is a source of omega fatty acids (the good fats). Almonds have about 6.5 grams of protein per ounce and many other health benefits such as vitamin E, omega 3-6-9 oils which can help to lower LDL cholesterol and raise HDL cholesterol (good cholesterol).
Salmon- Salmon has around 7 grams of protein per ounce and offers a lot of fatty acids and fish oils. When choosing salmon or other fish look for a wild source apposed to a farmed fish.
Beef- Ground beef has around 7 grams of protein per ounce but a higher fat content then poultry or fish. When buying beef look for lean or extra lean beef and be sure to drain the fat when your cooking it. Other benefits of beef include a high content of iron, zinc and vitamin B12.
Protein Powder- With some powders containing 50 grams of protein per scoop this is by far the easiest way to get protein. Protein shakes are great for after a workout or for a quick meal replacement if your rushed, but i wouldn’t suggest it to often as your missing out on some valuable vitamins and minerals you get with a whole meal.
Getting a healthy source of protein is great for after a workout, protein will rebuild and repair torn muscle tissue and make for a quicker recovery . Protein intake is very important for your body weight, if you are trying to gain muscle or lose fat you should eat as many grams of protein as you want to weigh. Ex: if you want to weigh 180 pounds you need to eat 180 grams of protein a day, if you want to weigh 200 pounds then you would need to eat 200 grams of protein. Getting enough protein is another way to help stay healthy and strong, this along with a healthy diet will add to an overall healthy lifestyle.