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High Protein Foods List - Eat These Protein Packed Foods To Build Muscle

high protein foods listYou should include a lean protein source at every meal. Your muscles need protein. You need the amino acids that comprise the protein we consume to repair, maintain and facilitate growth in muscles. Protein is also used in a host of other ways by the body, specifically by enzymes, blood and other cells.

Protein is a major component of all muscles, tissues and organs and is vital for practically every process that occurs within the body such as metabolism, digestion and the transportation of nutrients and oxygen in the blood. It is also necessary for the production of antibodies, which fight against infection and illness, and is the main nutrient that keeps our hair shiny and healthy, our nails strong, our skin fresh and glowing and our bones strong and healthy.

Adding protein at each meal will generally reduce the glycemic index of the meal. Focus on getting at least 1 gram of protein per pound of body weight. So, if your weight is 175 pounds, try to eat at least 175 total grams of protein per day, divided up into 5-6 smaller meals throughout the day (every 2.5 to 3 hours). Below is a list of protein packed foods to include in your muscle building plan:

Beef
Serving
Grams
Hamburger Patty
4 oz
28
Ground Beef
4 oz
26
Flank
3 oz
22
Chuck
3 oz
23
Sirloin
3 oz
24
Round
3 oz
26
Ribs
3 oz
19
Short Loin
3 oz
20
Brisket
3 oz
20
Tenderloin
3 oz
22
Chicken
Serving
Grams
Chicken Breast
3 oz
30
Chicken Thigh
1 each
10
Drumstick
1 each
11
Wing
1 each
6
Chicken Meat
4 oz
35
White Fish
Serving
Grams
Cod Fillets (baked)
3.5 oz
22
Cod in Batter (fried)
3.5 oz
20
Haddock Fresh (steamed)
3.5 oz
24
Haddock in Breadcrumbs (fried)
3.5 oz
22
Halibut Fresh (steamed)
3.5 oz
18
Lemon Sole (steamed)
3.5 oz
21
Lobster (meat only)
3.5 oz
27
Monkfish (steamed)
3.5 oz
24
Mullet (steamed)
3.5 oz
25
Sole in Breadcrumbs (fried)
3.5 oz
22
Plaice Fresh (steamed)
3.5 oz
20
Plaice in Batter (fried)
3.5 oz
18
Saithe (steamed)
3.5 oz
24
Shark
3.5 oz
24
Skate in Batter (fried)
3.5 oz
15
Sprats (fried)
3.5 oz
19
Sturgeon
3.5 oz
21
Whiting (steamed)
3.5 oz
15
Whiting in Breadcrumbs (fried)
3.5 oz
16
Oily Fish
Serving
Grams
Anchovies (canned)
3.5 oz
25
Herring (grilled)
3.5 oz
17
Kippers (baked)
3.5 oz
18
Mackerel (fried)
3.5 oz
19
Pilchards
3.5 oz
19
Salmon (steamed)
3.5 oz
20
Sardines in Tomato Sauce
3.5 oz
18
Sardines in Oil
3.5 oz
24
Trout (steamed)
3.5 oz
17
Tuna in Oil
3.5 oz
26
Tuna in Brine
3.5 oz
24
Pork
Serving
Grams
Pork Chop
3 oz
22
Pork Loin or Tenderloin
4 oz
29
Ham
3 oz
19
Ground Pork
3 oz
22
Bacon
1 slice
3
Canadian-Style Bacon
1 slice
5
Eggs & Dairy
Serving
Grams
Egg, large
1 each
6
Milk
1 cup
8
Cottage Cheese
1/2 cup
15
Yogurt
1 cup
10
Soft Cheeses (Mozzarella, Brie, Camembert)
1 oz
6
Medium Cheeses (Cheddar, Swiss)
1 oz
7
Hard Cheeses (Parmesan)
1 oz
10
Beans (including soy)
Serving
Grams
Tofu, firm
1/2 cup
10
Tofu, regular
1/2 cup
9
Tofu
1 oz
2
Soy Milk
1 cup
8
Soy Yogurt
6 oz
6
Most Beans (black, pinto, lentils, etc.)
1/2 cup
8
Soy Beans
1/2 cup
14
Split Peas
1/2 cup
8
Chickpeas
1/2 cup
6
Hummus
1/3 cup
7
Nuts & Seeds
Serving
Grams
Peanut Butter
2 Tablespoons
8
Almonds
1/4 cup
8
Peanuts
1/4 cup
9
Cashews
1/4 cup
5
Pecans
1/4 cup
2.5
Sunflower Seeds
1/4 cup
6
Pumpkin Seeds
1/4 cup
19
Flax Seeds
1/4 cup
8
Vegetables
Serving
Grams
Spinach, cooked
1 cup
6
Broccoli, cooked
1 cup
4

 

 

 

 

 



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