If you work out, especially if you do high-intensity exercise or resistance training, your body needs more protein than a person who spends most of the day sitting in a chair. When you strength train, you break down muscle fibers, and you need protein to rebuild muscle tissue.
According to the National Strength and Conditioning Association, if you do resistance training, you should get 30 to 40 grams of protein immediately after a training session to provide protein for muscle repair. But if you’re trying to lose body fat, it’s better to get your protein from sources that are lower in calories and fat. What are the best lean sources of protein for people who strength train?
Poultry
Boneless chicken breasts are a lean source of protein with an impressive 6 grams of protein per ounce and only 35 calories. Look for skinless chicken breasts at your local grocery store or trim away as much as the skin as possible since this is where most of the fat is hidden. Light meat turkey has a similar profile, or you can buy 97% fat-free ground turkey at the supermarket. Cook it and eat it on a whole-grain bun for a healthy, post-workout lunch.
Fish
Many bodybuilders make tuna their “go-to” fish, but white fish such as sole, cod, perch, sea bass and haddock are other lean sources of protein. Steamed lemon sole has only 23 calories per ounce and around 5 grams of protein. Fatty fish such as salmon are higher in calories, but they’re rich in heart-healthy omega-3s that reduce inflammation and boost brain function. Add more fish to your diet if you want to get lean and stay healthy.
Bison
If you enjoy the taste of red meat but want a lower fat alternative, try bison. At 42 calories per ounce and a whopping 8 grams of protein, it’s the healthier red meat alternative. Look for grass-fed bison. It’s leaner than conventionally-raised bison that are raised on feedlots. Bison tastes like red meat without the high fat and cholesterol content. You can find it at many natural food markets.
Egg Whites
This is a protein source that many body-builders use to their advantage. One large egg white has only 16 calories and 3.5 grams of protein. No wonder hardcore weight-lifters keep a stash of them in their refrigerator. Whip up an egg white omelet with lots of chopped veggies as a healthy post-workout meal. Eggs have the added benefit of being one of the more filling foods.
Cottage Cheese
Cottage cheese is often thought of as “diet food”, but it’s a muscle-building food as well. Look for cottage cheese with 1% milk fat. It only has around 20 calories per ounce and 4.5 grams of protein. It’s a good source of calcium too, which some studies show helps to speed up weight loss. Enjoy cottage cheese with superfruits such as blueberries, pomegranate or mango for extra antioxidant power to help repair your well-exercised muscles.
Enjoy These Sources of Protein after a Workout and Throughout the Day
Keep your muscles supplied with amino acids for repair and your appetite satiated by eating these protein sources throughout the day. They’re low in calories – and good for your muscles.
References:
On Fitness Magazine. Volume 11. No. 6. 2011.
Calorie Count at About.com.
National Strength and Conditioning Association; Post-Exercise Nutrition: Recommendations for Resistance and Endurance Training.
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