working out is necessary to grow muscle but if you're not eating the right foods
then nothing worthwhile is going to happen diet is fundamental for adding
muscle to your frame as it gives your body the fuel it requires to repair
muscle tissue after you've broken it down protein specifically triggers
protein synthesis through the mTOR pathway and helps you recover from your
workouts so with that being said here are nine fantastic sources of protein
you can include in your diet beef is synonymous with the very thought
of food that helps you build muscle beef is rich in iron zinc nice and
phosphorous B vitamins as well as creatine grass-fed beef in particular
has a good ratio of saturated monounsaturated and polyunsaturated fats
but the main reason why beef is so good is because it has all nine essential
amino acids and is particularly high in leucine which is the amino acid directly
responsible for protein synthesis beef also has creatine and it's one of the
natural foods which has the highest amounts of it and when creatine is taken
as a supplement it helps you perform better in the gym get in a few extra
reps and it gives you more energy by increasing something called adenosine
triphosphate or for short ATP number two is Greek yogurt Greek
yogurt typically has more protein than normal yogurt due to the straining
process involved in making it Greek yogurt is a decent source of calcium
protein of course as well as zinc B vitamins potassium phosphorus and as
well as healthy bacteria otherwise known as probiotics the good thing about Greek
yogurt is that it's also low in lactose which makes it a better choice if you're
lactose intolerant Greek yogurt also has more caffeine protein which is a slower
digesting protein meaning it can be a good option before you go to bed just as
a note many cheaper brands of so-called Greek yogurt often add an
extra sugar sometimes it's not even real Greek yogurt so just make sure you're
buying the real deal when you buy it just to avoid extra excess sugar
you know you know you want to be buying what you think you're buying number
three is a canned tuna now canned tuna or salmon or chicken for
that matter it's not the healthiest source of these foods you know canned
tuna there are some claims that BPA in the lining of the metal and the can is
bad for you you know obviously getting fresh tuna or fresh salmon is gonna be a
better idea than buying it canned but the reason I've included it here is
because it's extremely cheap so if you're on a budget and you need a good
quality protein source and you don't have much money to spend on grass-fed
beef for example then canned tuna can be a great option it's versatile you can
use it for your sandwiches you can just quickly put it with some vegetables in a
bowl and make a quick meal so it is worthwhile putting it on this list just
because it's so inexpensive tuna and salmon are also fairly high in the fatty
acid omega-3 that has DHA and EPA which may although it's still in debate have
several benefits for the heart joint health and brain health
so canned tuna is definitely a good option especially if you're on a budget
but if you're not on a budget then it's better to buy these fish fresh so number
four is cottage cheese cottage cheese like Greek yogurt is high in kassing
protein so let me explain the logic behind slower digesting protein and a
bit more depth basically what this does is increase amino acid levels for a
longer period of time if you go to bed your body is going to switch to a
catabolic state at some point which is a state where your body is breaking down
muscle so if you consume casein protein your body's amino acid levels are going
to be increased for a more gradual and prolonged period of time and therefore
the theory is that you're going to be able to preserve more muscle and build
more muscle during your sleep now there is some evidence to support this
rationale however the difference this would make a long term if you were
getting all your protein from Cassie Norway would not really make any
significant difference but if you can eat it before bed then why not a really
good option is to combine Greek yogurt with cottage cheese and then add
something like blueberries or strawberries to the mix because
plain cottage cheese kind of tastes disgusting to be honest so it's a mean
obviously taste is subjective but for most people mixing it with some Greek
yogurt and some fruit is gonna be a good option just to give it some flavor so
number five is chicken chicken is a really really good option if you're
trying to keep your calories low as chicken breast skinless boneless chicken
breast is very low in fat high in protein and very low in calories so if
you're trying to find a relatively cheap and very high protein source without the
extra calories in fat then chicken is a really good option it's not that fat is
bad for you but sometimes you just want a meal that's higher in protein and low
in calories chicken is also very high in iron vitamin b2 zinc selenium and the
list really does go on furthermore chicken is relatively easy to digest so
chicken over the years has been a staple and the classic bodybuilding diet you
know rice broccoli and chicken and for good reason it's a good protein source
and you really can't go wrong with chicken so weight protein is a very
common supplement taken within the fitness world as it helps increase
protein synthesis and promotes muscle growth and it helps with fat loss
so typically protein shakes are very very low in calories giving you around
25 grams of protein with one scoop which is usually around 150 calories when
mixed with water so whey protein comes from milk milk is made of two proteins
casein and whey so whey is separated from the casein and
milk and it's turned into these protein powder supplements you see everywhere it
contains all the essential amino acids and despite it originally coming from
milk it's low in lactose which makes it a great choice if you're lactose
intolerant there are lots of different kinds of protein powder like concentrate
and isolate and to be honest with you it doesn't really matter
overall it doesn't matter which one you take all you should just focus on is the
total amount of protein you're consuming for the day and yeah you don't really
have to overthink much more than that there's no point so number seven is P
protein powder so P protein is one of the best plant-based alternatives to
whey protein P protein has a good micronutrient profile to include
things like manganese folate phosphorus B vitamins 6 and 2 and more but the
reason people teen tends to be a good alternative to weight is because it's
nearly a complete protein some people claim it is a complete protein as it
contains all the essential amino acids however it is deficient in certain amino
acids which is why it's generally not recommended as a good sole source of
protein however if you mix pea protein with rice protein at a 70/30 ratio
respectively then you can get a similar amino acid ratio to whey protein making
it a really good alternative to animal protein if you're vegetarian vegan or if
you're just eating mostly plant-based foods number eight is peanut butter
so peanut butter is a smooth buttery paste made from the legume peanuts it's
high in fat and protein which makes it a good snack for you guys if you want to
increase your fat intake from a decent source as well as your protein intake be
careful not to get the fake peanut butter which is very high in sugar even
if it says natural or 100% natural on the container it's still important to
check the back just to be sure you're actually buying what you think you're
being marketed so peanut butter is a great option for meal replacement shakes
so you can get some of your whey protein you can get some milk you can get some
oats and you can put some peanut butter in the shake blend it up and you have a
good ratio of carbs fat and protein and that's a nice meal replacement so peanut
butter is great on desserts and overall it can just be eaten out of the
container as well if you want alright so lucky lost number 9 eggs eggs contain
beneficial nutrients like vitamin D b12 a selenium of phosphorus brain boosting
colon and a number of others making eggs an ideal food for humans both egg yolk
and white have good quality protein with 9 essential amino acids so eggs are also
very high and leucine and if you remember from number one leucine is
important for protein synthesis eggs also typically quite cheap as well as
being tasty making them a great inexpensive source of quality protein on
a budget the egg yolk is abundant in a variety of fats such as saturated
monounsaturated fat as well as some polyunsaturated fat all which is in a
good ratio for hormonal health like increasing testosterone
eggs are also high in cholesterol which research has shown isn't something you
really need to be concerned about the reason I'm mentioning cholesterol is
because whole eggs increase protein synthesis post-workout more than egg
whites even when protein is matched and that's because some research has shown
that cholesterol is directly responsible for helping to increase protein
synthesis omega-3 enriched eggs may even be a better option if you can get your
hands on them because omega-3 has also been shown to increase protein synthesis
so to conclude guys there are a lot of foods out there high in protein but
these are some of the foods which are high and leucine are very easy to find
relatively cheap so this is why I've put them on this list of the top nine high
protein foods you can eat although protein is necessary for muscle
growth it isn't the only fact that you should consider when deciding whether or
foot is good for building muscle why because consuming a mixture of fat
carbs and protein as well as a variety of micronutrients is gonna be key for
most people not all to optimize muscle growth performance and overall health
and a sustainable way long term okay guys so remember one of the most
important factors is to actually work out because if you're not lifting
weights then your body's not going to magically turn protein shake and to a
bigger bicep for you guys or a nicer ask for you for you girls alright guys so
there we go the top nine high protein foods you should be eating beef Greek
yogurt canned tuna cottage cheese chicken whey protein powder P protein
powder peanut butter and eggs as always thank you so much for watching the
channel I really appreciate it I absolutely loved it when you guys
engage with each other and comment down below so leave your thoughts in the
comment section down below and I'll see you guys in the next video peace out
you
For more infomation >> FERMİ PARADOKSU (Uzaylıların Bilimsel Kanıtı) - Duration: 6:55. 
For more infomation >> Battlefield 1: 107 Kills - Attacking And Defending On Soissons Ops! (PS4 PRO Multiplayer Gameplay) - Duration: 38:27. 
For more infomation >> Hướng dẫn | Chế cưa lọng bàn bằng cưa lọng cầm tay đơn giản ✅ - Duration: 10:50. 
For more infomation >> Изумительное Ожерелье из Бисера и Биконусов Мастер Класс/ Necklace from Beads and Bicones! - Duration: 36:07. 
For more infomation >> Ключевые показатели эффективности ӏ Концентрат 22.0 ӏ ПОТОК - Duration: 6:28. 
For more infomation >> Tottori EP10 ดูโรงงาน Onitsuka Tiger สุดเฟี้ยว เที่ยวYonago Kitaro Airport! Let's go Sis! - Duration: 10:40. 
For more infomation >> Donkey Kong Country: Tropical Freeze - przełączone na Switcha - Duration: 6:10. 
Không có nhận xét nào:
Đăng nhận xét