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HIGH protein diets are very popular in the fitness world. Here are five high-patine foods you should add to your shopping list.
Protein is one of the most important nutrients because it is a component of every cell in the body.
have become big news in the fitness world recently and for good reason.
Protein can help you sculpt your dream body because it encourages muscle growth and aids weight loss.
Eating lots of high-protein foods boosts metabolism, reduces appetite and changes numerous weight-regulating hormones.
Here are five of the best protein sources:
1. Whey protein
Protein content per 100g: 80-90g
Whey protein is extremely high in protein and is one of the most effective way of boosting your daily intake.
Sport nutritionist Matt Lovell told Men’s Health: “Whey protein is absorbed faster than any other protein, making it ideal for fuelling muscle growth before and after training.
“It also boosts your immune system and a study at Ball State University, Indiana, found taking a minimum of 0.88g of whey per pound of body weight could prevent the ills of overtraining from setting in.”
Protein content per 100g: 48g
Clams are a good lean source of protein. They are also surprisingly high in iron. In fact, 100g of clams contain about 4 milligrams of iron – more than a t-bone steak of beef liver.
Clams are a good source of phosphorus, potassium, zinc, copper, manganese and selenium, as well.
3. Low-sodium parmesan cheese
Protein content per 100g: 42g
Parmesan is aged over a long period of time which means much of the protein has been “pre-digested” and it takes just 45 minutes to digest.
The hard cheese will also give you 138% of your RDA of calcium, which is beneficial for your bones and muscles.
However, it does have a high amount of saturated fat so it’s best to limit your intake.
4. Hemp Seed
Protein content per 100g: 31g
These seeds are packed with protein and contain all 22 known amino acids.
Hemp seed also contain omega-3 and omega-6, making them a good alternative to fish.
They are high in magnesium, a mineral which helps control blood sugar levels so they re perfect for Pepe with diabetes.
With 31g of protein, they contain more than beef and the same as a chicken breast.
Protein content per 100g: 22g
Fish is a great source of low-fat protein. There are many types of fish and the quantities of protein vary.
However, fish such as salmon contains roughly 22g of protein per 100g.
Cod is another great option as it contains around 18g of protein per 100g.
Terri Ann Nunns, who created the self-titled 123 Diet Plan, believes you can lose 7lbs in a week by tweaking your diet.
She recommends eating 300g of protein every day, which can be found in meat, fish and diary products.
Slimmers are also advised to cut back on starchy carbohydrates and sugar, which should keep them feeling fuller for longer.
Alexandra Miller, a corporate dietician, says protein keeps you feeling fuller for longer, repairs muscle tissue and ups your energy levels.
And while everyone’s body is different, there is a “perfect” amount of protein, that could help you beat the bulge.
“Protein needs are based on body weight or, in some instances, a percentage of calories but as a rule the minimum recommended dietary allowance for protein is about 0.4 grams of protein per pound for women.” Alexandra told Pop Sugar.
If you’re planning on slimming down, the health expert recommends increasing your protein intake by about 50%.
To aid weight loss you should be eating 0.54 to 0.68 grams of protein for every pound you weigh, every day.
This is is a syndicated post. Read the original at www.dailystar.co.uk
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