Best foods for building muscle (PROTIEN)

Yasmine91
Yasmine91 Posts: 599 Member
in Food and Nutrition
Where best to ask than here?

My carbs and fat micros are always far too high. I really need to up my protein, I know basic protien, but maybe I can sneak some in when I really need them.

Cheers luvs ❤️

Replies

  • kwedman488
    kwedman488 Posts: 132 Member
    These are the foods I use that have the highest amounts of protein possible, in order:
    Whey protein isolate powder (1 scoop = 24g protein, pretty much <1g carbs and fats, 120 cals)
    Dannon light & fit Greek yogurts (12g protein, 7g carbs, no fat, 80 cals for any flavor)
    Fat free cottage cheese (13g protein per 1/2 cup, very little carbs and no fat, 80 cals)
    Egg beaters (5g protein per 3 tbsp, no carbs or fats I don't think, 25 cals)
    Kraft skim milk cheese slices (5g per slice, I think around 2g carbs and maybe 1g fat if even, 25 cals)

    Everything else is worthless for protein in comparison if you're in serious need of it. I didn't mention any meats because I figured they were probably obvious but just in case my brief synopsis is turkey (sliced, extra lean ground), chicken breast (boneless, skinless), tuna, salmon (although watch out for fats on salmon), extra lean ground beef or roast beef, other kinds of fish like tilapia, etc. Nuts are not good protein sources, I don't care who it came from it's just not.

    If you're worried about excessive carbs, try cutting the breads and grains down a notch and replace with vegetables. More food, less carbs but still some to keep you on track (in case that's the problem since I haven't tried to look at your diary).
  • SpecialSundae
    SpecialSundae Posts: 795 Member
    Where best to ask than here?

    My carbs and fat micros are always far too high. I really need to up my protein, I know basic protien, but maybe I can sneak some in when I really need them.

    Cheers luvs ❤️

    You can only hope to maintain muscle when you're losing weight, not build it, but the suggestions that kwedman gave are good (although I'm not a big fan of egg beaters... I'd rather have real eggs).

    Don't stress TOO much about eating fat. Fat isn't bad. Make sure you get enough protein (1g per lb of lean body mass, or 0.8g per lb of body weight if you don't have a decent estimate of body composition) and shoot for 0.35-0.5g per lb of body weight of fat then let carbs fill in the rest.

    It's no hardship to eat lots of meat for me... :-)

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