So you want to build muscle, and you know one of the best ways to do this is by including adequate amounts of protein in your diet...
Pictured: Mr. Universe Calum Von Moger is known for his muscle mass!
Calum Von Moger is a great believer in getting his daily protein intake from real food sources. The advantage of getting your protein from food sources is the 'thermic effect of food' (TEF).
The foods you consume stimulate the metabolic process of digestion, absorption and transportation of nutrients to your bodies cells- this process requires an expenditure of energy and is known as TEF.
About 5-10% of your bodies daily energy requirements is used to process the foods you eat, however not all foods you consume have the same thermic effect. Compared to whole foods, protein shakes have a very low thermic effect as they travel through the gastrointestinal tract very quickly.
We are not saying that you should stop taking protein supplements as they are still convenient, easy to digest and have a balanced amino profile, however we do realise from personal experience that the consumption of protein shakes as well as meats can become very boring and painfully familiar.
To overcome this we have generated a list of non-meat protein sources you can easily include in your diet to hit your protein targets, and keep your diet interesting.
Please note these food sources may also contain fats and carbohydrates. You might need to consider this if abiding to a particular diet.
15 Foods High in Protein:
- Eggs- 6g each
- Cottage cheese- 13g per 1/2 cup
- Quinoa- 8g per 1 cup
- Greek yoghurt- 15g per 170g
- Peanut butter, 8g per 2 Tbsp
- Almonds- 6g per 28g
- Rolled Oats- 5.1g per 40g
- Chick peas- 7.3g per 1/2 cup
- Lentils- 9g per half cup
- Dried beans- 6g per 1/2 cup
- Green peas- 7.9g per 1 cup
- Edemame- 8.4g per 1/2 cup
- Wholemeal bread- 8.3g per 76g (2 toast slices)
- Nutrigrain- 6.6g per 30g
- Special K- 6g per 30g
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Nutritiondata.self.com, (2014). Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com. [online] Available at: http://nutritiondata.self.com [Accessed 4 Aug. 2014].
Westerterp, K. (2004). Nutr Metab, [online] 1(1), p.5. Available at: http://dx.doi.org/10.1186/1743-7075-1-5 [Accessed 4 Aug. 2014].