Why protein? Is eating more protein good for you?
Consuming proper amount of protein after an exercise will give your body the amino acid needed to increase muscle protein synthesis and decrease muscle protein breakdown. This macronutrient is responsible to build, repair and maintain tissues to keep our muscles, bones, blood, hair, and nails healthy.
Studies have shown that ingesting 20-40 grams of protein will help to maximize the body's ability to recover after exercise. (2),(3)
High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.
Top 10 High Protein Food List
#6: Tofu
In 100g of Tofu, there is about 17.3g of protein.
Tofu is a food made of condensed soy milk that is pressed into solid white blocks in a process quite similar to cheese-making.
It is high in protein and contains the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals.
#7: Shrimp
In 100g of Shrimp, you can get about 14g of protein.
Shrimps are fairly low in calories and provides a high amount of protein and healthy fats,
However, it is good to note that it is high in cholesterol. Similar to consumption of eggs, it is good to consume shrimps occasionally instead.
#8: Eggs
In 100g of Eggs, you can get about 12.6g of protein.
Eggs are a good source of inexpensive protein. More than half the protein of an egg is found in the egg white, so this means that you can focus on consuming the egg white over the yolk.
However, do note that eggs are a source of saturated fat and saturated fats can raise the total cholesterol and LDL (bad) cholesterol levels. This increases the risk for cardiovascular diseases as well. So, do take note, to avoid over-consumption of such food products.
#9: Yogurt
In 100g of Yogurt, you can get about 10g of protein.
Yogurt is a great source of protein,various amounts of fat, and small amount of lactose.
If you would like to make the most out of it, try consuming plain Greek yogurt without any added preservatives/flavorings.
#10: Lentils
In 100g of Lentils, there is about 9g of protein.
Lentils are mini-sized legumes that has a healthy dose of nutrition! Each serving contains protein, fiber, and minerals. Legumes are plants that contain edible seeds that are surrounded by protective outer skin.
It is a healthy source of protein with the potential to reduce the risk of heart disease
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