We all know that a daily dose of protein is vital, and high-protein foods are essential for building and maintaining muscle mass, maintaining energy levels, and improving metabolism. Whether you’re trying to lose weight, build more muscle in the gym, or just feel your best, getting enough protein is crucial to a balanced, healthy lifestyle. But what are the high-protein foods you can add to your diet to ensure you get enough of it every day?
We’ve done a little digging to bring you the ultimate guide to high-protein foods. We’ll discuss the importance of protein, some of the best high-protein foods, and how to determine how much protein you really need. If you’re still having a hard time getting enough protein into your diet through food, you can always try our protein guide. best protein powder, and enjoy a milkshake in the best protein shaker. If you want to learn more about which foods contain high levels of protein, let’s dive in.
Why is it important to eat foods rich in protein?
Do we really need to eat high-protein foods? Well, the short answer is yes. Protein is a macronutrient that is responsible for building muscle mass. It is an essential building block in the human body. Without it, our bodies cannot grow or repair themselves.
Protein helps you maintain a healthy appetite
Several studies have shown that protein plays an important role in keeping hunger at a healthy level. A 2004 study conducted by the American College of Nutrition showed that of the three macronutrients (protein, fat and carbohydrates), protein fills you up the most and makes you feel more satisfied.
Another 2006 study by the American Society for Clinical Nutrition found that protein reduced levels of the hunger hormone ghrelin, while also increasing levels of peptide YY, which makes the body feel full.
In other words, eating more protein can help you feel fuller after a meal, so you’re not at risk of overeating.
Protein helps you build muscle
Protein is vital to building and maintaining muscle, which is why so many dedicated athletes choose to take protein powder.
like a 2012 International Society of Sports Nutrition One study showed that adding extra protein to your diet can help you build more muscle in the gym. And, a 2010 Medicine and science in sports and exercise One study found that increasing protein intake can even help you maintain muscle mass when trying to lose weight.
A slow metabolism means that your body is not very efficient at breaking down the food you eat. If you want to improve your body’s rate of digestion, protein can help.
A 2010 study in the British Journal of Nutrition found that a high-protein diet resulted in a higher rate of fat oxidation, meaning the diet helped people burn (or metabolize) more fat than other types of diets.
Protein-rich foods to integrate into your diet
It’s pretty clear that a high-protein diet can have many benefits. So what are the high-protein foods you can add to your favorite recipes to start reaping the full benefits?
- Eggs
- Oatmeal
- greek yogurt
- Chicken
- almonds
- black beans
- Salmon
- Cauliflower
- Cow meat
- Guava
- quinoa
- Avocado
Can you eat too much protein?
While a high-protein diet certainly has many benefits, a healthy diet is ultimately about balance. If you’re thinking of increasing your protein intake, it’s important not to overdo it. While a little extra protein can help you build muscle and lose weight, too much protein can have adverse side effects.
Eating too much protein can lead to:
- Weight gain. As a 2016 study conducted by Clinical Nutrition found, high-protein diets may, in the long term, be associated with weight gain and cardiovascular problems.
- Digestive problems. Eating more protein than your body needs can sometimes lead to a variety of long-term digestive problems, as protein is naturally more difficult to digest than fats and carbohydrates, according to a study by ISRN Nutrition. You may experience cramps, constipation, diarrhea, or bloating.
- kidney problems Too much protein can also affect the health of your kidneys. like a 2020 PubMed study showed that eating too much protein can lead to a condition known as renal hyperfiltration. However, plant-based proteins tend to be less harmful.
- Bad breath. According to a 2011 press release from life record, high-protein diets lead to an excess of amino acids in the body that can give bad breath odor. In the long term, it can also cause dental problems.
- Cancer risk. 2014 Forbes study of people ages 50 to 65 found that people who ate high-protein diets were four times more likely to die of cancer. The same study found that even moderate-protein diets were associated with an increased risk of cancer-related death.
The recommended amount of protein changes from person to person based on weight, height, and lifestyle factors. There are numerous protein calculators online that will help you get a better idea of how much protein you need.
High-protein foods: in brief
Protein is one of the key macronutrients that our bodies need to function normally. By adding a little extra protein to your diet, you can increase your muscle mass, improve your appetite levels, and support overall muscle health and strength. By simply adding a few more protein-rich foods, such as chicken, salmon, or almonds, to your diet, you’ll probably start to notice the benefits.
However, too much protein can also lead to some negative side effects. Always try to eat a balanced diet that includes all the essential food groups. If you’re concerned that you’re not getting enough protein or if you’re getting too much, we always recommend talking to your doctor or nutritionist, so they can create the perfect diet plan for your specific needs and goals.
