High protein foods

Before we read any further, it is important for us to note that a high protein diet should not be confused with a low-carb diet as low-carb diets are generally not calorie controlled and include large amounts of fat. It is also worth noting here that body muscles do not improve in size and appearance in the lack of proteins, as they are the building blocks of muscles. High protein products help your body by rebuilding muscles that become stressed and repairing muscle tears that happen due to hours spent in the gym for weight lifting and strength training workouts.

Let us shift our focus on the benefits of high protein diets so that all of us are on the same knowledge platform and develop a clear understanding about such diets.

Advantages of High Protein diets

1. Best for losing weight and building muscle
2. Proteins are important building blocks of bones, muscles, cartilage, skin, and blood.
3. Body needs proteins to make enzymes, hormones, and other body chemicals.
4. A high protein diet ensures that the body gets all the proteins it needs.
5. A diet that is rich in proteins and low in carbohydrates can easily be reshaped into lean from fat.
6. The body does not store protein like it does fat and proteins should be provided for ensuring complete growth and development of the body organs.
7. High protein diets increase fat burning in the body.
8. High protein diets improve the satiety levels.

Products rich in Proteins

Some of the basic high protein foods are chicken, nuts, milk, egg whites, lean meats and beef, Turkey, beans, and supplements. Other options for high protein foods include soy protein isolate, steak, whey protein isolate, and boiled soybeans. Protein-rich supplements, available at online or traditional stores, can also be accessed to meet the daily protein requirements of the body.

Right Intake of Proteins

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight or 0.36 grams per lb. of body weight but this recommendation cannot be assumed the final verdict, as it would mean a paltry 62 grams per day for a 172 lb. man.

Recent studies have suggested that strength athletes need up to 1.8 grams of protein per kilogram of body weight (or 0.8 grams per lb. of body weight), which suggests 140 grams a day for a 172 lb. man.

Males who are currently on steroid cycles should consider at least 2-3 grams of protein per KG of body weight.  Thus, before you buy steroids, you should get your diet in check and all the ingredients ready for your cycle.  That would include pre-buying bulk meats, fish and dairy, at least 4 weeks in advance.

Best time to eat Protein-rich foods

The best times to eat protein-rich foods are breakfast and dinner times. This is because the duration between dinner and breakfast is long and including proteins during breakfast can help the body repairs muscle tears and rebuilds stressed muscles. The dinnertime is another option as the body repairs the stretched muscles while we sleep.

Precautions with High Protein Diets

1. If you are suffering from altered lipid profile, heart diseases, and certain cancers, you need to seek advice from a qualified medical practitioner and nutritionist before following a high protein diet.
2. Excess of proteins can increae the risk of stroke, heart diseases, kidney stones, and osteoporosis.
3. Do not eat too much of fatty red meats, full fat dairy products, or cheese and substitute them with fatty fish like Salmon. In short, eat everything in moderation and nothing in excess (proteins are no exceptions).