Best Proteins For Each Goal-28 Tips

To Gain Muscle

1) Grass-fed beef

​Although Grass-fed beef is dearer to your hip pocket, Grass fed beef is leaner and has fewer calories when compared with conventional meat. It also helps reduce the risk of heart disease because of the higher levels of omega 3 fatty acids.

​2) Bison

​Bison meat has fewer calories and half the fat of red meat and as a result it is starting to gainmore popularity. It also contains a full day’s recommended vitamin B-12 intake helping to boost energy. It is also free of hormones and pollutants because Bison are naturally grass fed.

​3) Chicken

​Although cooked chicken breast has a bad reputation for being bland, a 3oz serving contains more than half of the daily recommended intake of protein. This serving size of 3oz contains 26 grams of protein. Tip: If you find it too bland, try livening things up with chicken recipes online.

​4) Turkey

​Often seen as a substitute for read meat, turkey is rich in DHA omega -3 acids. These boost brain function, prevent fat cells from increasing in size and improve your mood. Try to stay away from dark meat as it contains too much fat, and instead stick to white meat.

​5) Shelled Pumpkin Seeds

Pumpkin seeds keep you feeling full for longer and are a good source of protein, fiber and healthy fats. They are also good energy source containing magnesium, phosphorus, manganese and zinc. Try adding them to rice dishes or salads or even eating them raw.

​6) Tempeh

Tempeh contains 50% more protein than tofu because it is made from soy beans as opposed to soy milk. It is closer to being a whole food because of this.

​To Lose Weight

​7) Halibut

According to an australian study called “The Satiety Index of Common Foods” halibut is one of the highest ranking foods to keep you feeling full and satisfied for longer. It is second only to boiled potatoes.

​8) Ostrich

Ostrich meat has less fat when compared to chicken or turkey and because it is technically red meat it has the rich taste of beef. It helps you burn fat because it contains choline a nutrient has aids fat loss. It also contains 200% of the daily recommended intake of vitamin B-12.

9) Wild Salmon

Eating wild salmon is one of the best proteins for weight loss. Although this oily fish has a high calorie and fat content it lowers your insulin levels and reduces inflammation in your body. When choosing what type of salmon to eat make sure you choose wild over farmed. Wild salmon is leaner.

10) Light Canned Tuna

Light canned tuna is a very affordable source of protein and contains DHA omega 3 fatty acids. These help down regulate fat genes in your body. Canned chunk light tuna has the lowestmercury content and is your best option for tuna.

​11) Eggs

Each egg contains 7 grams of protein and is one of the cheapest, versatile and easiest ways to get your protein intake. They contain iron, amino acids and antioxidants making them great for your health. If you want eggs that are free of hormones, antibiotics and vaccines try looking for organic eggs.

​12) Spinach

A cup of spinach has nearly the same amount of protein as an egg and half the calories. It also contains antioxidants, folate and Vitamin A and C. Tip: Instead of eating your spinach raw, steam it to retain the vitamins contained in it.

​13) 1% Organic, Grass Fed Milk

Organic Grass-fed milk does not contain any antibiotics and hormones because grass fed cowsthat produce the milk are not fed these things. It also contains higher levels of CLA (conjugated linoleic acid) when compared with grain fed and corn fed cows. CLA has a host of health benefits including inflammatory and immune system support, improved blood sugar regulation, reduced risk of heart attack and reduced body fat.

​14) Guava

Guava is a fruit that contains the highest amount of protein among its counterparts. It also has 600% of your daily intake of vitamin C per cup and is a good source of fiber.

​15) Chia Seeds

Chia seeds are one of the most highly concentrated sources of omega 3 fatty acids. Compared to salmon it is also a much more convenient option to eat too. It can sprinkled into salads, smoothies, even desserts and pancakes.

16) Vegan Protein Powder

People that eat higher amounts of vegetable protein are less likely to be at risk of metabolic syndrome. This syndrome causes obesity, high cholesterol and blood sugar. Supplementing with a vegetable protein will help keep weight off.

17) Spirulina

This blue-green algae contains 60 percent protein and can be bought in a dried powder form, tablets or flakes. It can be converted directly into muscle tissue since it is a complete protein. Italso contains vitamin b-12.

18) Unsweetened Cocoa Powder

It isn’t just for flavour! Mix some into a smoothie for a gram of protein per 12 calories, and 4 grams of fiber. The muscle making mineral manganese is also contained in cocoa powder.

To Beat the 3PM slump

19) Peanut Butter

Peanuts can prevent coronary artery and cardiovascular disease and contains healthy fats and muscle building protein. Tip: avoid the peanut butters that contain hydrogenated oils is unsalted and contains no added sugar.

20) 2% Greek Yogurt

Yogurt contains protein and probiotics which help speed up your metabolism and improves your immune system. This will help you with your weight loss goals. Tip: Avoid yogurts that contain added sugar.

21) Almonds

Rich in the amino acid L-arginine, Almonds can help you burn fat and carbs during a workout. As a tip eat them before your workout for the best effect.

To Stop Late Night Snacking

22) Avocados

Often called an ‘essential super food’ avocados contain protein as well as healthy monoun saturated fats. Use avocados to keep you satisfied and healthy at the same time.

23) Mushrooms

Mushrooms contain 4 grams of protein per serving at less than 40 calories. They also help with muscle function because they contain a mineral called selenium. Tip: Try Portabella mushrooms.

24) Chickpea Pasta

Banza pasta made with chickpeas will get you 14 grams of protein per serving. It will also contain 8 grams of fiber and half the carbohydrates of your regular pasta dish.

25) Beans

Beans contain proteins, vitamins, antioxidants and minerals which are beneficial for your heart, brain and muscles. They also help you to feel fuller as they take longer to digest helping you putoff any feelings of food deprivation.

26) Black Rice

Black rice is becoming increasingly popular and this is because it contains higher protein and fiber in comparison to brown rice.

27) Pistachios

Pistachios are a great high protein snack, just like many other types of nuts. However it does have additional benefits such as helping with your metabolism, dropping cholesterol and improving blood sugar.

28) Hummus

Hummus is made from chickpeas and olive oil and contains a gram of protein per 36 calories. Tip: Use hummus as a dip for your chips.