High Protein Foods: High-Protein Sources for Muscle Gain

High protein foods are essential for building and maintaining healthy muscles, supporting overall health and providing energy throughout the day. Experts nowadays recommend physically active people should consume between 1.5 and 2 grams of protein per kilogram of body weight of the important macronutrient per day [1]. The good news is that you don't have to eat tons of meat and fish to reach this goal. With the increasing popularity of plant-based diets it's now easier than ever to find delicious and nutritious sources of protein to suit any lifestyle - including vegetarian or vegan.

Incorporating high protein foods into your diet can greatly benefit you - no matter if you're an athlete and want to fuel your workouts, or if you simply want to improve your overall health. From savoury poultry and seafood to protein-packed legumes and plant-based alternatives, there's something for everyone to enjoy. Let's take a closer look at the options and how to reap the benefits of proteins - the building blocks of life.

Daily Protein Intake and Its Importance

Protein is an essential nutrient, next to carbohydrates and fat, that your body needs to function properly. A common recommendation you might come across is to eat 0.8 g of protein per kg of body weight of protein per day. However, this is just a minimum amount. Especially if you are physically active and looking to build and maintain muscle mass, the amount of protein you need can be a lot higher - up to 2 g per kg a day [2]. 

Proteins are made up of smaller molecules called amino acids. There are 20 different amino acids, and your body can synthesize 11 of them on its own. The remaining 9 are called "essential amino acids" and have to be obtained from your diet.

A so-called "complete protein" contains all nine of the essential amino acids in sufficient amounts. Foods that contain complete proteins include animal sources like meat and dairy products - as well as plant sources like soy. Integrating a variety of protein sources into your diet is important to ensure you're getting the full spectrum of essential amino acids!

Eating enough protein is crucial for maintaining and building muscle and supporting healthy skin, hair and nails. It also plays a role in the production of enzymes, hormones and other essential molecules your body needs to function. By including foods high in protein in each daily meal you can support healthy ageing and overall wellbeing.

High-Protein Foods: Animal-Based

Meat: Meat provides various options. Lean meat like certain beef cuts for example offers a great balance of protein and essential nutrients. As for poultry: chicken and turkey are excellent choices - both being low in fat while high in protein content.

Eggs: A versatile and affordable food. Eggs are a great source of protein and can be enjoyed in numerous ways. Whether you prefer them scrambled, boiled or in omelettes - they're easy to include in your diet.

Milk and Dairy: Dairy products - such as milk, cheese and yoghurt - are great sources of animal-based protein. They also provide a range of valuable nutrients like calcium and vitamins. There are lactose-free options available if you're intolerant which still offer the benefits of dairy-based protein.

Fish: Salmon is not only rich in protein but it's also high in omega-3 fatty acids - making it a nutritious choice for your protein needs. Canned tuna is another great choice for adding animal protein to your diet: It's convenient and can be used in a variety of recipes.

Remember to keep your diet balanced by also adding healthy carbs and fat s to each meal. Consume high protein animal-based foods in moderation and introduce plant-based swaps to maintain a healthy and sustainable diet.

Best High-Protein Foods: Plant-Based

Tofu, tempeh and texturised soy are versatile ingredients derived from soybeans and are very popular among those on a vegetarian or vegan diet. Tofu can be used in stir-fries, salads and even scrambled as a substitute for eggs. Tempeh has a firmer texture and can be used in sandwiches or as a meat replacement in dishes like tacos. Texturised soy is great in veggie spaghetti bolognese.

Legumes like lentils, chickpeas, peas and various beans are rich in protein and fiber, low in fat and provide essential nutrients. Include them in your diet through dishes like lentil soup, chickpea curry or a warming bean chilli.

Nuts and seeds are among the most popular plant-based protein sources. Almonds, peanuts and cashews are good options - as well as pumpkin, sunflower and chia seeds. Enjoy them on their own as a snack or add them to your salads, oatmeal or yoghurt for an extra protein boost. Just be aware that they are quite high in fat.

Grains such as quinoa, oats and wheat provide not only energy through carbohydrates but are also a great plant-based protein source! Use quinoa in salads or as a side dish and opt for whole wheat bread or pasta for a more nutritious meal.

Incorporating these protein-rich foods into your meals will help you meet your protein requirements while enjoying a delicious and sustainable diet [3].

Supplemental Protein Sources: Protein Powders

If you're struggling to meet your daily protein intake through a variety of foods, supplements like protein powders can be a very convenient help to add more protein. Just like for whole foods, you have the choice between animal- and plant-based versions.

Whey protein is one of the most popular choices for animal-based protein supplements. It provides a complete amino acid profile that can help to support muscle mass and strength when paired with exercise. It has a rapid absorption rate that makes it an excellent choice for post-workout recovery. There are various types of whey protein: Whey protein concentrate contains a higher percentage of lactose and fat but is more affordable; Whey protein isolate is processed to remove most of the lactose and fat and reach a higher protein content - but it is more expensive [4].

For those with a preference for plant-based nutrition or who simply have issues digesting whey protein (which is not uncommon), there are other dietary protein powder options. Soya protein for example is a complete protein source with all essential amino acids. A hypoallergenic alternative would be pea protein, which is rich in branched-chain amino acids (BCAAs). It is often paired with rice protein, an easily digestible option great for those sensitive to lactose or soy [5].

Whatever you choose, remember to use these supplements along with a balanced diet! Protein powders are not meal replacements, as they lack vital components, like for example fibre, vitamins and minerals that are necessary for your health. Combining whole-food sources of protein, carbohydrates and fats with the occasional supplement will ensure you're getting a diverse range of nutrients for optimal health.

High Protein Diet and Health

A high-protein diet can have many beneficial effects on your overall health - so try to incorporate an array of protein-rich breakfast, lunch, dinner and snack options into your daily meals! When planning meals it can be helpful to build them around your main protein source.

It's not only athletes that require an increased protein intake to support muscle growth and recovery. The potential benefits of protein-rich diets extend beyond that. Such diets can aid weight loss since they tend to keep you feeling full for extended periods of time and help prevent cravings. Combining high-protein meals with regular exercise and a balanced lifestyle can lead to significant results in managing your weight [6].

Protein-rich diets also play a role in your overall health. By consuming the right amount of lean protein you can help regulate your cholesterol levels - an important factor in heart health and the prevention of cardiovascular diseases [7]. Also for bone health a well-balanced diet is crucial. Adequate protein intake - combined with essential minerals such as calcium and phosphorus - supports strong bones and possibly reduces the risk of developing osteoporosis [8].

Conclusion

Incorporating high protein foods into your daily diet can contribute to various health benefits. With a balanced approach that ensures variety and planning your meals mindfully, you can enjoy the advantages associated with a high-protein diet. Remember that there's always the option to consult a healthcare professional or nutrition specialist if you have doubts about how much protein you need - or you simply reach out to us! We’re happy to help.

Sources

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[2] Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. 

[3] Mariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian Diets-A Review. Nutrients. 2019 Nov 4;11(11):2661.

[4] A Castro LH, S de Araújo FH, M Olimpio MY, B de B Primo R, T Pereira T, F Lopes LA, B S de M Trindade E, Fernandes R, A Oesterreich S. Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners. Nutrients. 2019 Sep 2;11(9):2047. 

[5] Pinckaers PJM, Kouw IWK, Gorissen SHM, Houben LHP, Senden JM, Wodzig WKHW, de Groot LCPGM, Verdijk LB, Snijders T, van Loon LJC. The Muscle Protein Synthetic Response to the Ingestion of a Plant-Derived Protein Blend Does Not Differ from an Equivalent Amount of Milk Protein in Healthy Young Males. J Nutr. 2023 Jan 14;152(12):2734-2743. 

[6] Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S.

[7] Diab A, Dastmalchi LN, Gulati M, Michos ED. A Heart-Healthy Diet for Cardiovascular Disease Prevention: Where Are We Now? Vasc Health Risk Manag. 2023 Apr 21;19:237-253.