When determining the best sources of protein, there are two important considerations to keep in mind. The first is, what are the bad things that are getting into my body along with that protein. The second is, what are the other good things in that food that will come along with the protein. Generally the foods with the highest amounts of proteins are things you should avoid for in order to increase overall health, this includes most red meat, even lean meats. The difference in protein from beef and chicken is very small compared to the huge difference in the amount of saturated fats found in those meats.
Protein is an important part of a proper diet. Protein is used for many common functions inside the body, but the most commonly known function is the building and repairing of muscle tissue. That makes it work well with taking testogen regularly. Some other major functions that require protein include hormone and enzyme production as well as water retention regulation. The amount of protein we need in our diet varies greatly with our weight, and our exercise levels. A person person who exercise regularly should be eating about one gram per pound of body weight. So a 200 pound active person should be eating about 200 grams of protein per day. It is important to note that this number is for grams of protein, not grams of meat. Most meat is about 75% water.
This list will show the amount of grams per normal serving size of the food, and will also show other benefical reasons for including this food in your diet, as well as precautions when eating the food.
- Chicken – A chicken breast contain about 30 grams of protein and very little saturated fat. Because of it´s relatively cheap price and availability, it should be the major replacement of red meat in a healthy diet. Care needs to be taken as undercooked chicken can contain Salmonella. Make sure anything that comes in contact with raw chicken does not touch the finished product or other food.
- Fish – Fish, especially salmon, are a wonderful substitution for red meat. A normal serving size of salmon contains about 25g of protein. Deep water fish like salmon also contain omega-3 fatty acid which reduces the amount of bad cholesterol in your diet. Try to include salmon or other fish in your diet at least two or three times a week. it´s easy availability and low cost. A 6oz can of tuna contains about 40g of protein. Check the label, and always buy tuna that comes with water, not oil. All of the health benefits of tuna go out the window when you consume it with bad oils. The preparation of tuna is another area to be careful. Making tuna fish salad with mayonnaise is another trap that many health conscious people fall into. Check the label of the mayonaise you are using. A great way to include tuna in your diet is to fry it in olive oil and place it on your salad.
- Milk – A normal size glass of milk contains 8g of protein, which is substantial. The real bonus of milk is that it contains large amounts of calcium and vitamin D, which are both necessary for strong bone growth. As you increase your muscle mass, it is important to make sure you bone density keeps up. When buying milk, stick to 2%. While everyone hates fat, the fat in milk is necessary for the absorption of vitamin D. Skim milk will cause you to miss out on a lot of nutrients unless you are very careful with your meals.
- Beans – Ounce per ounce, beans contain more protein than most meat sources. They also contain a large number of vitamins and minerals and are healthy in many different ways. Chick peas (actually a bean) are also high in protein and should be included in salads.
- Nuts and seeds – a small snack of peanuts contains about 8g of protein, which makes for a great between meal snack. Pumpkin seeds are another high protein snack. Be careful though to avoid salted versions. The salted versions are not suitable as a frequent snack. Another suggestion is to add seeds to salads as a crunchy replacement for croutons, which are loaded with bad fats.
- Fruits and vegetables – Just to give a comparison, fruits and vegetables, despite giving an enormous amount of vitamins and minerals, also contribute on average 2-4g of protein. While this seems like a small amount compared to 30g for a chicken breast, you also have to remember that fruits and vegetables contain very very little fat or calories. Eating the recommended eight to ten servings of fruits and vegetables per day will result in 30 grams of protein, huge amounts of vitamins, minerals and antioxidants, and almost not fat or calories.