High Protein FoodsHigh protein foods are essential to muscle growth, weight control, enzyme activity, hormone production and a host of other functions. Without protein the body simply will not function properly, especially when on an intense exercise program. Protein also serves as an appetite suppressant, particularly whey protein, keeping the urge to eat at bay. This leads to less calories consumed and therefore weight loss, when on a proper weight loss eating plan. Protein quality is measured by the Protein Efficiency Ratio (PER), Biological Value (BV), Net Protein Utilization (NPU) and Chemical Score. Protein Powders High quality protein powders score high in all measures of protien quality. They contain little fat(depending on the brand) and are very simple and quick to prepare. Protein powders will contain one of the following types of protein: Whey (PER-3.0, BV-104, NPU-92, Chemical Score- >100)
Click here to learn the benefits of replacing some high protein foods with high protein drinks and powders. The scores for an egg are as follows: Eggs are still a very good high protein food choice for complete protein consumption. Values were compiled from table 10.2 in Nutrient Timing by John Ivy Ph.D. and Robert Portman Ph.D. Animal Protein The best high protein food sources for building muscle and losing weight are complete protein sources. The largest amount of complete proteins per ounce of food eaten are found in fat-free or lean grass-fed (range-grazed) animals. By eating grass-fed or wild game meat you are getting the proper balance of goof fats (omega-3 and omega-6). The highest protein content animal meats with the lowest fat ratio include: Buffalo Shoulder (0.023 g fat: 1 g protein) Animal By-Product Protein Sources Protein from animal by-products contain all eight essential amino acids and many of them can be found with reduced fat content. However, most weight loss nutrition experts suggest against eating dairy when shredding fat. This is for two main reasons: 1.) Lactose (the carbs in milk) is not well tolerated by many adults 2.) Lactose is not a good carb source as it is a simple carbohydrate However, the proteins (casein and whey) in dairy are exceptional and should be consumed through high quality protein powders (e.g. biotest).Non-Animal Protein Sources For vegetarians/vegans there are very few complete protein food sources. To consume the proper amount of the eight essential amino acids a greater quanitity and variety of foods must be utilized. Vegans/vegetarians must know exactly what nutrients they are consuming and be extremely astute on nutrition. Many times people attempting to be vegan/vegetarian are skinny-fat. A termed used to identify people who are skinny but carry very little muscle mass and high body fat percentages (not healthy). This is due to a lack of knowledge about proper nutrition. Most often this look is caused by overeating carbohydrtates and under-nourishment of high protein foods. Non-Animal Complete Protein Sources Include: Tempeh (0.375 f fat: 1 g protein) Non-Animal Incomplete Protein Sources Include: Seitan (0 g fat: 1 g protein) All legumes are an excellent source of amino acids, fiber, vitamns and minerals. See Also Healthy Snacks Weight Loss Tips Fat Burning Workouts Home
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