Top 5: P R O T E I N F O O D S
Although, it is stressed how important resistance training is, we must eat efficient foods which will enhance and aid optimal muscle gain.
Individuals will put all their effort into their training, but may show minimum results in their body composition. This is because majority of people portray nutrition as complicated and will try their best to avoid it. So here I will state what protein works for me and how it allows me to lift heavier and feel stronger.
Top Foods.
#1 Skinless Chicken
Chicken is a number 1 source which provides you with large amounts and of high quality protein, which is important for muscle repair, growth and weight maintenance. Other advantageous factors are: low fat content (1.3g saturated fat) and (unless you’re a veggie) everyone loves it! Every 100g of chicken will supply 33g of protein, (Mens Health, 2016).
#2 Eggs
A food that surprises most people. Eggs have been linked to bad cholesterol levels due to the high fat content. However, this is only if you eat an excessive amount of eggs a day. Most of the fat content is within the yolk and majority of the protein content is within the egg white. Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. According to professionals most people will suffer from vitamin d deficiencies.They are also the cheapest value for money with the amount of nutrients you are receiving from them.
#3 Lean Beef
Lean beef, typically under 5% fat is a major source of micronutrients including vitamin B12 and the guarantees to meet your RDA for zinc. These are crucial for muscle building and increasing performance. Beef has been found to include conjugated linoleic acid (CLA), a healthy fat which has been linked to decreasing body fat in particular studies (Gaullier et al., 2004).
#4 Turkey
Turkey is widely forgotten about meat when it has competition with chicken. Again it is a fantastic protein source, including a total number of 11 vitamins and minerals. The fantastic meat even has cancer-fighting selenium and it is a nice alternative to replace chicken even you become bored. However, it’s very important to avoid processed turkey meat. This involves turkey mince, burgers, hotdogs and turkey bacon. These products normally involve high levels of sodium and added salt. All of which can potentially lead to severe health risk such as, obesity and diabetes. So in this instance, stick to organic or fresh turkey breast (Manore et al., 2009).
#5 Tuna and other fish
Nutrition and supplements can sometimes add up to a large amount on money and is at times very expensive. Tuna is a great source of protein that is on the inexpensive side. In a standard can of Tuna with brine or sunflower oil, it provides 40g of tuna and contains high amounts of EPA and DHA omega 3’s. These have been linked to reducing the risk of a stroke, heart disease, cognitive decline, cancer and mood changes. Despite this, I would consider how much Tuna is included in ones diet as it contains high amounts of Mercury, which has shown to lead to cardiovascular problems (Smith & Guentzel, 2010).
Please note: These are only my top 5 sources of protein, there are many other foods which should be included in a diet that solely wants to focus on increasing muscle mass and deceasing body fat. Carbohydrates and healthy fats play just as an important role as protein does in assisting muscle growth.
References
Gaullier, J. M., Halse, J., Hoye, K., Kristiansen, K., Fagertun, H., Vik, H. and Gudmundsen, O. (2004) Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans. Am J Clinical Nutrition, Vol. 79, No. 6: 1118-1125.
Manore, M., Meyer, N. L. and Thompson, J. (2009) Sport Nutrition for Health and Performance, (2nd ed.), Human Kinetics: USA.
Mens Health (2016) The 10 best sources of protein every man should know. [Online] Available from: http://www.menshealth.co.uk/food-nutrition/muscle-foods/the-worlds-best-protein-sources-313853 [accessed 07 March 2016].
Mercola, J. (2014) 7 Signs You May Have a Vitamin D Deficiency . [Online] Available from: http://articles.mercola.com/sites/articles/archive/2014/05/28/vitamin-d-deficiency-signs-symptoms.aspx [accessed 07 March 2016].
Smith, K. L. and Guentzel, J. L. (2010) Mercury concentrations and omega-3 fatty acids in fish and shrimp: Preferential consumption for maximum health benefits. Journal of Marine Pollution Bulletin. Vol. 60, No. 9: 1615-1618.