High Powered Protein Super Foods You Need to Know

I am taking your shopping list and flipping it upside down, because you may not be getting enough protein. Did you know protein is essential for muscle growth and it helps repair muscle? Protein is an action packed nutrient that helps control the amount of carbohydrates released into your bloodstream. In turn, that helps control your blood sugar. Which can help eliminate fat storage and sagging energy levels.

Unfortunately, today’s supermarkets are flooded with processed foods that can quickly threaten your fitness goals. It doesn’t matter if you are trying to look like the 1990s version of Arnold Schwarzenegger or you just want to maintain what you already have. The point is knowing how to work your way through the aisles at the supermarket and getting the things you need!

Protein Super Foods – Dairy

• Greek Yogurt – Protein Power: 23 g per 8 oz. serving

This high protein packing power food is exactly what the doctor ordered. You’ll get a dose of good gut-friendly probiotics, and calcium from this food as well.

Note to Self: Go for the plain greek yogurt for the 3 times less sugar as the flavored counterparts.

• Eggs – Protein Power: 6 g per 1 large egg

I bet you read this blog just to see if I listed eggs. Consider all the foods in a supermarket packed with protein. When it boils down to white orb super-hero, nothing comes close.

 

 

 

 

 

 

Note to Self: Don’t eat eggs everyday & eat eggs from free ranged chickens. If you notice and digestion issues following the consumption of eggs, then speak to your doctor or professional nutritionist.

• Whey Protein Protein Power: 24 g per scoop, on average

If you are not eating a high protein diet, this is the MVP to protein consumption. Now before you start fist pumping and visiting your local GNC store. You need visit a professional nutritionist and have them evaluate your current habits before consuming whey protein.

Note to Self: Not all whey protein substitutes are created equally.

Protein Super Foods – Meat

• Steak (Top Or Bottom Round) – Protein Power: 23 g per 3 oz. serving

Red meat and meats in general have been catching some heat recently. Here is truth…. When you order a steak. You don’t need the 10oz cut of meat handpicked by the chef. You need ⅓ of that for appropriate protein consumption.

 

 

 

 

 

 

Note to Self: Don’t under cook (leave raw) but don’t over cook ( cook out the proteins). Medium – Medium Well is a good place to start.

• Pork Chops (Boneless) – Protein Power: 26 g per 3 oz. serving

This food is packed with protein. It is easy to cook and easy eat. So pig out!

 

 

 

 

 

 

Note to Self: By helping to break down muscle tissue, soaking your chops in brine can bring more tender meat to the dinner table.

• Chicken Breast (Boneless And Skinless) – Protein Power: 24 g per 3 oz. serving

This is a staple to bodybuilding or maintaining muscle. This is item should be in your cart every week. No Excuses!

 

 

 

 

 

 

Note to Self: Chicken can hit the wallet hard, so pay attention to prices and sale patterns. Stock up when prices are low or when specials are available.

Protein Super Foods – Seafood

• Yellowfin Tuna Protein Power: 25 g per 3 oz. serving

You are going to get a left, left, jab out of this power food. Easily digested protein, vitamin B, and rich in the antioxidant selenium.

Note to Self – If you choose tuna as a protein choice look for troll or pole-caught tuna as sustainable options

• Sockeye Salmon – Protein Power: 23 g per 3 oz. serving

Salmon is a very popular protein source when it comes to seafood. In addition, you’ll reap the benefits of its plethora of fat-fighting long-chain omega-3 fatty acids.

 

 

 

 

 

 

Note to Self: Please buy wild salmon. There is up to 25% more protein in wild salmon & it taste better than the farm version. If you want added flavor find salmon with the skin still intact.  

Protein Super Foods – Vegetables and Grains

• Peas – Protein Power: 8 g per 1 cup serving

Yeah that is right, this vegetable packs in enough protein in one serving to equal 16% of your DV(daily value). Among other things these little guys compete with the best when it comes to Vitamin C.

Note to Self: Peas go great with almost any main dish, but traditionally used in soups.

• Quinoa – Protein Power: 8 g per 1 cup serving

South American quinoa is a rarity in that it contains a full arsenal of essential amino acids, meaning that it’s a complete protein with muscle-making potential.

 

 

 

 

 

 

 

We all know we should eat well, move well, and think well. But with eating well sometimes we lack the knowledge to accomplish the end result. You can’t make healthy meals if you don’t know how to shop for healthy foods.

Call me at (304) 292-6465 if you are interested in learning more about eating well and the services we offer!