Top 10: High Protein Foods (For Muscle Gain)


Today we’re going to be looking at our Top
10: High Protein Foods. For this list, we’ve focused on the top 10 high protein foods you might not have heard of. Avoiding some of the more obvious choices
such as eggs and whey protein. These foods will provide you with the best
nutrition to achieve improved health… faster muscle repair, sustained energy
and boost recovery time. I’m Laurent from Origym and you’re watching:
Top 10 High Protein Foods: for muscle gain. The foods we eat play a vital role in our
fitness, health and muscular growth. In addition to providing a powerful dose of
muscle building protein – the foods on this list… Also contain impressive amounts of other
vital vitamins and minerals for the body. As well as including some popular favourites
– many of these protein powered foods… May surprise you. So let’s get started – with our first
high protein food! Number 10: Peanut Butter Peanut butter contains over 29g of protein per 100g. That’s more than 4g in just a single tablespoon. Peanut consumption has been shown to increase
basic metabolic rates by up to 11%… When consumed regularly! So despite the increase in calories – people
who add peanut butter to their diet… Often burn more calories throughout the day. Magnesium is an essential mineral with a number
of powerful health benefits such as… Body temperature regulation, muscle health, bone strength and the promotion of a healthy nervous system. Peanut butter is also a good source of mono
and polyunsaturated fats. Which aid with the absorption of fat-soluble
vitamins such as E and K. Number 9: Cottage Cheese Fat free cottage cheese is both – high in
protein and low in calories. Just 60 calories of fat free cottage cheese,
contains an impressive 10g of protein. This food is especially good for increasing
muscle mass… Because 80% of it’s protein content comes from Casein. Casein has a slow rate of absorption. making it just as effective as whey protein
for building muscle… And inhibiting muscle breakdown. In order to best reduce muscle breakdown – Try
eating cottage cheese in the evening. This will provide your bloodstream with a
sustained release of amino acids… Throughout the night. Number 8: Oatmeal Oats are a great low-glycaemic carbohydrate,
packed with… Almost 17g of protein per 100g serving. They’re also low in fat and a great source
of a soluble fibre called beta-glucan. Beta-glucan helps lower cholesterol and promote
healthy gut bacteria. It also aids slower digestion, increasing
satiety and providing longer lasting energy to fuel your workouts. Oats are also rich in powerful antioxidants,
shown to reduce blood sugar levels… And have anti-inflammatory effects. Number 7: Salmon A single salmon fillet can contain approximately
24g of protein for under 200 calories. Salmon is also known for it’s rich omega-3
fatty acids. A 100g portion of wild salmon contains 2.6g
of long-chain omega-3 fatty acids EPA and DHA Adequate consumption of omega-3 has been accredited
with several health benefits including, reducing… risk of cancer and decreasing inflammation. Therefore, increasing your consumption of
Omega-3 can boost your body’s ability to recover after a workout. Also a great source of several B vitamins which assist the body in converting food into energy. As well as protecting heart and brain health. Number 6: Lentils Lentils are a protein packed legume filled
with B Vitamins, iron, magnesium, potassium, zinc and fibre. Lentils are rich in antioxidants and have
powerful anti-inflammatory effects… as well as being associated with improved
cholesterol and blood pressure. Unlike other legumes, Lentils don’t need
to be soaked before cooking. So they’re a simple and easy way to get
a quick dose of protein. Containing around 10g per 100g serving. Number 5: Sardines These small fish are packed with protein and nutrients. Sardines contain over 21g of protein per 100g
serving and are a great source of Omega-3. They also contain a healthy amount of Vitamin
D, B12 and calcium to support bone health. Sardines may be a preferred option over other sea foods as they feed only on plankton… and therefore have lower levels of mercury. Toxins in fish bio-accumulate up the food chain. Therefore, smaller fish may be the better
choice for their lower levels of mercury, PCBs and other toxins. Number 4: Beef Steak A 3oz beef tenderloin contains 24g of protein. That’s over half the recommended daily allowance
for women and 43% for men. Beef is a good source of Vitamin B12, an essential
vitamin for maintaining brain function… Blood formation and the nervous system. As well as being a rich source of zinc. Zinc plays an important role in regulating
normal cell function and is helpful for supporting muscle strength and growth. Beef also contains plenty of Phosphorus. An essential mineral for bone strength and muscles. Phosphorus also helps reduce
muscle pain after exercise. Number 3: Flaxseed also known as – Linseed Ground flaxseeds contain over 22g of protein per 100g and are impressively packed with nutrients. Flax are one of the highest plant sources of omega-3’s and are the greatest source of lignans. Containing up to 800x more than other plant foods! Lignans are plant compounds known to lower
cancer risk and improve health. Studies on the consumption of flax have shown
to reduce breast and prostate cancer risk as well as other cancers. To ensure maximum absorption, ground flaxseeds
are preferable to whole. Try blending a tablespoon of flax into a smoothie,
to add a boost of protein… provide a healthy daily dose of omega-3s, plus provide a number of additional health benefits such as; lowering blood pressure, improving cholesterol and controlling blood sugar levels. Number 2: Pumpkin Seeds Pumpkin seeds are one of
the most protein packed foods… Containing an impressive 30g of
protein per 100g serving! In addition to their high protein content, they’re also a great source of magnesium and zinc. Improving bone density, the immune system
and proper muscle function. Pumpkin seeds make for a great snack when
you’re on the move… And have also been associated with
improved heart and liver health. With their high levels of healthy oils, such
as omega-3 and omega-6. Plus antioxidants and fibre. Pumpkins seeds may also be able to help you
get a better night’s rest and recovery… after a good workout, due to
their rich source of tryptophan. Tryptophan is an amino acid used to produce
serotonin and melatonin (two essential sleep hormones for the body.) A 100g serving of pumpkin seeds contains
600mg of tryptophan. This along with it’s high zinc content, assists the brain in converting tryptophan into serotonin. Making pumpkin seeds a healthy option to promote a restful night’s sleep And allowing your body the time it needs to recover. Now it’s time for our number 1 best protein
food!… Chicken A fillet of chicken breast contains approximately
35g of protein for only 150 calories. That’s over 77% of the daily recommended
allowance for women (and over 63% for men) Making it one of the highest sources
of protein available. This makes chicken a great choice for those
who want to meet their protein goals… in fewer calories. Chicken breast is a good source of low-fat
protein and is also naturally low in sodium. Chicken contains a number of vitamins including B6. Vitamin B6 is essential for producing haemoglobin. Haemoglobin is the protein in red blood cells
responsible for carrying oxygen… Throughout your body and helps provide energy. That was our top 10: High protein foods – for
muscle building! So what’s your favourite muscle gain food?… Are you a fan of a protein packed smoothie? Let us know in the comment section below! And if you liked this video and want to learn
more health and fitness tips, then click subscribe. If you’re passionate about health and fitness and want to learn how to become a personal trainer… Then visit our website: Thanks for watching!

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Reader Comments

  1. Origym Personal Trainer Courses

    What’s your favourite muscle gain food? Are you a fan of a protein packed smoothie? Let us know in the comment section below!

    Visit our website and learn about how to become a personal trainer!
    https://origympersonaltrainercourses.co.uk/

  2. The Apekz

    Just discovered this channel. Very informative. I'm really into bulking up but have a very low income. Can you name some foods for protein that you can pick up for cheap?

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