What are the five best meat protein sources you can add to your diet? A lot of you are trying to add some quality muscle mass an protein is very important in building muscle. I’ve heard from many people that they are unsure about which meats are the best protein sources.
Number 1: Chicken. To be a bit more specific you want to aim for chicken breast. Now white meat of the chicken is going to be the leanest part of the chicken for consumption. What this means is that it has the highest protein value for the amount of fat that it’s going to contain. Now a typical 100 gram serving of chicken breast contains around 165 calories, 3.5 grams of fat, no carbs, and around 31 grams of protein. All meats are going to be low carb for the most part so that isn’t an issue. Another thing about chicken is to make sure that you are avoiding the skin if you want to minimize your fat consumption. This will mostly just add unwanted calories and we came for the protein. There are a million different ways to customize chicken to your liking and the best ways to do this are with low or no calorie options. Certain sauces will add unnecessary fat or carbohydrates so try to spice up your chicken without jacking up the calories. Also aim for the most organic and natural versions of chicken breasts at the grocery store that way you can maximize your health benefits.
Number 2: lean beef. Humans have been consuming beef for a very long time, however, nowadays, it’s obviously not the same due to the farming process. This is why we should try to aim for the grass fed beef as much as we possibly can and remember that in most cases your money will be a direct reflection of the quality of meat that you’re going to purchase. When you shop make sure you aim for the leanest version of beef that you can possibly find on the shelf. The term lean refers to the cut of the meat. The meat will contain less fat. A very common lean percentage will be something around 93% lean or even higher in some cases. A typical 4 ounce serving of lean ground beef contains around 163 calories, 8 grams of fat, 0 grams of carbs, and 22 grams of protein. The higher the percent the leaner the meat. Beef, in general, will be higher in calories and fat then chicken breast, but it’s still a great option because of its different micronutrient content and it can help you start a more well-rounded diet. Preparing beef is very easy and there are so many recipes out there, but my personal favorite is to chop up some lean steak into a bowl with some rice and beans and cover it in some spicy salsa and some other spices. Makes sure you try that.
Number 3: Turkey. Another bird and if you are looking to switch it up because eating chicken breasts is getting a little old then turkey might be a good option for you. So a typical 4 ounce serving of turkey has around 153 calories, one gram of fat, 0 grams of carbs, and 34 grams of protein now. Turkey has a slightly different flavor to it and a slightly different amino acid complex. Now the amino acid complex is just referring to the amino acid make-up of the protein found in turkey. You know that amino acids are the building blocks of protein and they’re essential in the diet, some of them are. The same way that vitamins and minerals are kind of essential to the diet. So turkey is just as strong as chicken in this department and it should be considered when choosing healthy in high protein foods. Now my favorite meal to eat turkey with is you know just some roasted turkey, some homemade mashed potatoes, and a little bit of cranberry sauce. In America we call it Thanksgiving, but anyways it’s so good.
Number 4: Whitefish. Whitefish can be something like haddock or Pollock or different types of fish depending on which part of the world you are from, depending on which ocean you’re around. A typical 100 gram serving of haddock contains around 90 calories, half a gram of fat, 0 grams of carbs, and 20 grams of protein. Now whitefish are high in protein and low in fat. The micronutrient content of fish are a little bit different than their flying bird counterparts any their amino acid profile will also be a great source to pick from as well. Fish can be something that require a bit more of a developed taste for so before you give up on trying fish because you didn’t like the taste of one make sure you try a bunch of different types because eventually you’re going to find one that you like and my favorite fish personally is haddock. I like eating haddock with some asparagus and maybe a little bit of brown rice on the side and some spices just to make it tastier.
Number 5: Salmon. A typical 100 gram serving of salmon contains around 208 calories, 13 grams of fat, 0 grams of carbs, and about 20 grams of protein. The health benefits of salmon are amazing because it is high in protein omega 3 fatty acids and tons of micro nutrients. Salmon, however, is a fish that requires a lot of acquiring to the taste. It is very strong tasting, but if you can stand it, it is so beneficial. When you choose your salmon make sure you go for the wild versus farm because the nutrient content is going to be a lot higher. Also the farm version is dyed pink so obviously that is a huge concern. My favorite meal with salmon is a smoked sandwich with green beans and a sweet potato. Make sure you try that one out too.
I hope you guys liked this article. Make sure you get plenty of lean protein in your diet to build lean muscle. As I said there are lots of ways to prepare these proteins so if you have tried them before and didn’t like them there are tons of ways to make them all tasty. Until next time.