High Protein Food List

It seems that high-protein diets have swept the weight loss world in the last decade. Most everyone has at least heard of the Atkins Diet, a diet focused on the consumption of high protein foods. While the Atkins diet is suggests a high protein diet, protein is not only needed to increase weight loss but also to build muscle. Most people are uncertain what foods contain large amounts of protein. Because of this we have put together the ultimate high protein food list. After reviewing this list, it should be easy to pick out foods that will provide your body the protein it needs, like chicken breast and eggs.

Why Protein?

Before you switch to a high protein diet you should understand why protein is so beneficial to the body. Going back to the biological structure of the body, protein is a critical component of each cell that your body is composed of. Protein is made out of a variety of amino acids, which are considered to be the building blocks of life. Different types of proteins have different roles within the cell, like building and repairing necessary tissues. Protein is also used to make hormones and enzymes, which are all essential to life.

Proteins also act as building blocks throughout the body. You would not have hair or nails if protein was not present in your body. Your body needs protein on a daily basis. Protein must be consumed to keep your body running efficiently because it does not store protein as a backup.

Protein’s Role in Muscle Building

In addition to all of the ways protein benefits the body, it also is a large component in the composition muscles are able to grow larger and recover more quickly. An intense work out will break down the muscles used and consuming foods that are high in protein after the workout will ensure that the muscles recover stronger. It is important to note that consuming large amounts of protein will not automatically build muscle. Exercise is necessary to form muscle.

How Much Protein is Necessary?

There has been much debate about how much protein is necessary for a healthy lifestyle, effective body building and weight loss. Obviously, the amount of protein your body needs on a daily basis depends on your goals. The U.S. Health Department has spent years researching how much protein the body needs to function. Their conclusions suggest that teenage boys and adult men only need about 7 grams of protein on a daily basis, whereas young children and women only require about 6 grams of protein per day. This seems like a significantly low amount of protein considering bodybuilders drink protein shakes that can contain up to 30 grams of protein in a single serving.

High Protein Food List

It is time to become familiar with foods that are high in protein not that we have discussed the important roles proteins play within the body. Here is a list of foods that packed with protein and should be a large part of a high protein diet.

Egg Whites

This is one of the easiest high protein foods to incorporate into a diet, but you must like the taste of eggs. You can purchase pure egg whites (with no yolk) at the grocery store and make egg dishes, like omelets and scrambles. Hard boiled eggs can be a great mid-morning or mid-afternoon snack. A whole egg contains, on average, 6 grams of protein. This is a large amount of protein for such a small amount of food. The egg white contains about 60% of the protein found in an egg, with the remainder being in the yolk. Health experts suggest people suffering from high-cholesterol or obesity should only consume the egg white.

Chicken Breast

Chicken breasts are a convenient source of protein because many restaurants and stores serve and sell pre-cooked chicken breasts. If you are on a high protein diet, chicken can be the easiest thing to grab for a quick meal or snack. An ounce of chicken breast is packed with almost 10 grams of protein. The average serving size for a chicken breast is six ounces, which means a total of 60 grams of protein.

Cottage Cheese

A single serving of cottage cheese is another great source of protein. Many body builders and fitness enthusiasts turn to cottage cheese for a snack or a side to accompany a meal. The protein found in cottage cheese is known as whey protein, a protein commonly found in dairy products. A half of cup of this food contains about 15 grams of protein.

Soy Products

Soy products are popular among vegetarians trying to follow a high protein diet because a lot of the foods that are high in protein are meat or dairy products. All products made from soy have a significant amount of protein. Some of the most popular soy products include soy milk, soy beans and soy nuts. For example, a half cup of soy nuts is packed with a whopping 36 grams of protein.

Salmon

Almost all types of fish are a great source of protein, but Salmon is packed with the most amount of protein out of all fish. A grilled or baked salmon filet contains almost over 40 grams of protein. Salmon also contains other beneficial nutrients and vitamins that are essential to the body.

This high protein food list contains just some of the foods that contain the largest amount of protein. It is important to look at the other nutritional values of a food when planning a high protein diet. Some foods that are high in protein are also high in fat, like select varieties of nuts. This is important to consider if you are on a high protein diet in hopes of losing weight. Eating large amounts of protein along with large amounts of fat will be detrimental to your diet. The best types of food for diet, muscle building and health are those that are high in protein and low in fat.