Should You Substitute Whey Protein Powder With Foods High In Whey Protein
In general, I recommend getting no more than 20-33% of your daily protein intake from protein powder. Emphasizing whole food sources can benefit people trying to lose weight, and protein powder can assist people trying to gain weight.
To ensure a good range of micronutrients for overall good health, it is important to include whole food sources of protein in your diet.
Top 10 Foods Highest In Protein
Protein is a macronutrient that forms the building blocks of the human body. It is necessary for the growth and repair of all tissues, along with many other functions including forming hormones and enzymes. A deficiency in protein leads to muscle atrophy and impaired functioning of the body in general.
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Apple With Peanut Butter
Apples and peanut butter taste great together and make for a nutrient-dense, high protein snack that provides many health benefits.
The fiber and antioxidants in apples may improve gut health and reduce the risk of heart disease, while peanut butter has been shown to increase HDL cholesterol and reduce LDL cholesterol and triglycerides .
Despite the positive effects that peanut butter may have on your health, its fairly high in calories, so its best consumed in moderation.
A snack of a medium apple with 1 tablespoon of peanut butter provides 4 grams of protein, as well as some nutrients like vitamin C and potassium .
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Q: How Many Eggs Should I Eat A Day
Although there is no recommended limit on how many eggs one should eat, anywhere up to 3 whole eggs are considered safe for healthy adults. 1 large egg contains 6g of protein and 71 calories. However, too much of anything can be detrimental to your health. It is believed that too many eggs a day can increase the level of bad cholesterol. So, take advice from your dietician to know how many eggs are good for you.
Eating Plenty Of Protein Is A Good Thing
There are many benefits associated with a high protein intake.
- Muscle mass: Adequate amounts of protein have a positive effect on muscle mass and are crucial to prevent muscle loss on a calorie-restricted diet (
Overall, a higher protein intake is beneficial for your health, especially for maintaining muscle mass and losing weight.
There are many benefits to a high protein intake, such as weight loss, increased lean mass and a lower risk of obesity.
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Where Is Whey Protein Naturally Found
What Is A High Protein Diet
A high protein diet includes foods where more than 25% of total calories come from protein. Many of these protein rich foods include a large number of proteins, saturated fats, and a low amount of carbohydrates. Some examples of protein rich foods include eggs, chicken, seafood, soy, black beans, lentils, and low-fat dairy foods.
High protein diets are those that encourage you to include more protein and less carbs and fats in your diet. Such a diet helps boost your energy and athletic performance, and aids in weight loss. Research also suggests that a high protein diet may help overweight or obese women lose weight while retaining their lean muscle mass .
Usually, a high protein diet will have 30% calories from proteins, 40% from carbohydrates, and 30% from fat. But you can add or change this ratio according to your bodys needs. Some diets commonly considered as high protein diets include:
How To Get Your Protein Needs
Your daily protein needs can easily be met by following the Australian Dietary Guidelines. The Guidelines group foods into 5 different food groups, each of which provide key nutrients.
The 2 main food groups that contribute to protein are the:
- lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans group
- milk, yoghurt, cheese and/or alternatives group.
As part of a healthy diet, the Guidelines recommend particular serves per day from each of the 5 food groups.
The human body cant store protein and will excrete any excess, so the most effective way of meeting your daily protein requirement is to eat small amounts at every meal.
Daily recommended serves of lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans and milk, yoghurt, cheese and/or alternatives for adults
|Person||Recommended average daily number of serves of lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans||Recommended average daily number of serves of milk, yoghurt, cheese and/or alternatives|
|Men aged 1950 years||3|
So, what is a serve? A standard serving size of lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans is one of:
A serve of milk, yoghurt, cheese and/or alternatives could include:
- 250 ml fresh, UHT long life, reconstituted powdered milk or buttermilk
- 120 ml evaporated milk
- 40 g hard cheese such as cheddar
- 120 g ricotta cheese.
Beef Pork Veal And Lamb
Its best to limit your intake of red meat which is often higher in saturated fat and processed meats like ham, bacon and hot dogs which are often higher in saturated fat and sodium. If you decide to have these, choose the leanest options, which are:
- Select or Choice grades of beef trimmed of fat including: chuck, rib, rump roast, round, sirloin, cubed, flank, porterhouse, T-bone steak or tenderloin
- Lamb: chop, leg or roast
- Veal: loin chop or roast
- Pork: Canadian bacon, center loin chop, ham or tenderloin
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What Foods Are In The Protein Foods Group
All foods made from seafood meat, poultry, and eggs beans, peas, and lentils and nuts, seeds, and soy products are part of the Protein Foods Group. Beans, peas, and lentils are also part of the Vegetable Group. For more information on beans, peas, and lentils see Beans, Peas, and Lentils are Unique Foods.
Select a wide variety of protein foods to get more of the nutrients your body needs and for health benefits. Meat and poultry choices should be lean or low-fat, like 93% lean ground beef, pork loin, and skinless chicken breasts. Choose seafood options that are higher in beneficial fatty acids and lower in methylmercury, such as salmon, anchovies, and trout. The advice to consume lean or low-fat meat and poultry and a variety of seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans, peas, and lentils, nuts, seeds, and soy products.
Healthy Eating As You Age: Know Your Food Groups
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Making smart food choices is an important part of healthy aging. Understanding the different food groups and how much of each should make up your diet can help you form a healthy eating pattern over time. This article describes the main food groups and other important nutrients recommended for older adults in the Dietary Guidelines for Americans . We also provide suggestions for how to fit occasional treats into your healthy eating pattern.
It is important to get the recommended amount of each food group without going over your daily recommended calories. Keep in mind that the amount you should eat to maintain your weight depends on your age, sex, and level of physical activity.
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Baked Potatoes Have Other Nutrients But Not Much Protein
“Potatoes contain many valuable nutrients such as vitamin C and fiber, but they are not known as a rich source of protein,” Mussatto said. “A medium-sized baked potato provides around 3.6 grams of protein, a small fraction when compared to the 25 grams of protein a four-ounce baked chicken breast contains,” she added.
Proteins High In Healthy Fats
Even though they aren’t as protein dense, or often as low in calories, nutritionally speaking, higher-fat proteins can be just as good for you as low-fat protein options. It all depends on your personal nutrition needs and dietary goals.
Because fat is more calorically dense – providing twice as many calories per gram as other macronutrients – you can get more calories in a smaller portion size. Which is why a little healthy fat, like plant based fat from nuts and seeds, can be a great addition to help add calories when trying to gain muscle.
But this also doesn’t mean eating high fat foods will make you fat! Some fatty foods can be satiating – keeping your appetite in check when trying to cut calories. Fat can also slow the absorption of protein and carbs. This may be beneficial if you are looking for long-lasting energy.
Additionally, fatty proteins from fish and plant based sources are associated with heart health benefits and support good nutrition overall .
Quality proteins that are higher in fat and lower in carbs include nuts, seeds, nut butters, fatty fish, full fat dairy, and some meat alternatives.
High fat proteins work especially great for keto dieters or those looking to gain muscle.
Here are eight options to try:
While many nuts and seeds may seem like they have a higher carbohydrate content at first glance, their net carbs are actually low when consider their high fiber content.
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Cow And Goat Milk Whey
About 20 percent of the protein in cow’s milk is from whey. Compared to whey protein, cow’s milk seems to be similarly effective in stimulating muscle growth when taken post-workout.
A study in an October 2015 issue of âNutrientsâ showed that ingestion of 20 grams of whey protein and milk protein activated muscle protein synthesis in middle-aged men following a workout. The effects were remarkably the same.
The researchers were surprised by the results because whey protein supposedly has a speedier rate of digestion and greater leucine availability. Leucine is an amino acid particularly important for muscle stimulation and growth.
However, research that was published in âNutrientsâ just a year later, in June 2016, found that ingestion of whey protein induced the fastest occurrence of muscle protein synthesis. Milk protein, they found, had an intermediate effect, and casein was shown to have the slowest effect. All three were superior to soy protein when used after exercise.
Goat milk contains proteins similar to that in cow’s milk, including whey and casein.
Avocados Don’t Have As Much Protein As You May Think
“Avocado has about two grams of protein per 100 grams and the same serving contains 16 grams of fat,” said registered dietitian nutritionist Kristin Koskinen, RDN, LD, CD. This isn’t necessarily a bad thing, she said, but it’s important to note that avocado isn’t the protein powerhouse you probably thought it was.
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Protein Helps You Maintain A Healthy Appetite
Several studies have shown that protein plays an important role in keeping hunger at a healthy level. One 2004 study by the American College of Nutrition showed that of the three macronutrients protein, fat, and carbohydrates protein is the most filling, leaving you feeling more satisfied.
Another 2006 study by the American Society for Clinical Nutrition found that protein reduced levels of ghrelin, the hunger hormone, while simultaneously increasinging levels of peptide YY, which makes the body feel full.
In other words, eating more protein can help you feel more full after a meal, so that you dont run the risk of overeating.
Which Foods Contain Whey Protein 10 Examples
The following table includes foods that contain whey protein, listed in order based on how much of the total calorie content comes from protein.
You can see that pure whey powder isolate sets the bar as the gold standard for highest overall protein content. In second and third place are Greek yogurt and ultra filtered milk.
Cheese and sour cream are the worst sources of whey protein, as they provide more calories from fat than from any other macronutrient.
Protein bars and ready-made protein shakes land in the middle, meaning that they can be a helpful and convenient source of whey protein from time to time.
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Very High Protein Diets Are Dangerous
Some fad diets promote very high protein intakes of between 200 and 400 g per day. This is more than 5 times the amount recommended in the Australian Dietary Guidelines.
The protein recommendations in the Guidelines provide enough protein to build and repair muscles, even for body builders and athletes.
Foods And Beverages To Consume In Limited Quantities
The foods on this list can be included, but they shouldnt be the main focus if you want to lose weight. Although many of them are nutritious, their protein percentages arent high. Depending on what you like and the way you eat, you can enjoy them in small quantities on a frequent or even daily basis.
- Cheese: Cheese is delicious, low in carbs, and a great source of calcium. However, it doesnt provide a lot of protein per calorie. Additionally, some people find that eating cheese causes cravings for more.22If you follow a keto or low-carb diet, feel free to have a small portion daily, if you like.
Protein percentage range: 39% to 20%
- Nuts: They provide crunch, flavor, and enjoyment at meals and when snacking. Unfortunately, they dont provide much nutrition per calorie.Also, once you start eating nuts, it can be difficult to stop. Eating too many nuts can increase your caloric intake, making weight loss more difficult.23Aim for no more than a small handful no matter what type of nut you choose. Also, portion them out and eat them in a small bowl rather than from the container.
Protein percentage range: 18% to 4%
- Low-protein processed meats: Yes, theyre flavorful and convenient. But foods like bacon, sausage, and salami contain far less protein than other meats. Can you still lose weight if you include them in your diet? Absolutely. But try to choose the processed meats listed in the foods to eat section most of the time.
Protein percentage range: 23% to 14%
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To Avoid Problems When Increasing Protein Intake
- Choose unsalted nuts and seeds, to reduce your daily sodium intake.
- When shopping for canned beans, choose the low sodium versions.
- Adding more protein to your diet can increase urine output, so drink plenty of water to stay hydrated.
Increasing protein can also cause calcium loss so make sure to get plenty of calcium .
Choose Leaner Slightly Larger Cuts Of Meat
Selecting leaner cuts of meat and increasing portion sizes slightly can significantly boost the protein content of your meal.
Whats more, your meal may even end up being lower in calories.
For example, compare the nutritional value of a 3-ounce serving of these two steaks (
Peanut butter can also boost the flavor and nutritional value of firm fruits like apples and pears, which are rich in fiber and antioxidants yet low in protein.
In fact, spreading 2 tablespoons of peanut butter on sliced fruit can boost the total protein content by 7 grams .
Peanut butter also works well with a wide range of other ingredients, including oatmeal, celery, whole wheat toast, or yogurt.
Adding peanut butter to your diet can boost your protein intake. It may also help decrease appetite, improve heart health, and lower blood sugar.
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High Protein Food Products
Proteins are extremely good for your muscles. Actually, theyre the most basic building blocks of life. Your body is made up of them, which is why you need as much of them as possible by eating the right food. This will give you more energy and swifter muscle recovery after working out.
Including these 7 high-protein foods in your diet will get you better results at the gym.
1. EggsEggs are rich sources of protein because they contain all the essential amino acids. They also have vitamins A,B,D, and E, along with the following minerals: iron, magnesium, phosphorus, potassium, selenium and zinc.
2. AlmondsRich in vegetable proteins that regulate the levels of cholesterol in your blood, almonds are also excellent sources of vitamin E and magnesium, which are good for your heart and muscles. The best part about almonds is that you can snack on them all throughout the day, nourishing your body with what the high-protein food it needs.
3. ChickenLow in cholesterol and calories when compared to red meat, chicken is a good source of lean proteins, perfect for those wanting to lose weight. Its best prepared without skin.
4. RicottaThis type of cheese is a rich source of protein thats low in calories, and high in phosphorus, selenium, and B vitamins. Its also high in calcium, which strengthens your bones. Parmesan, Swiss cheese, mozzarella, and cheddar cheese are also excellent sources of protein.
Replace Cereal With Eggs
Many breakfast foods are low in protein, including toast, bagels, and cereals.
Although oatmeal contains more protein than most cereals, it still only provides about 5 grams in a typical 1-cup serving .
On the other hand, 3 large eggs provide 19 grams of high quality protein, along with important nutrients like selenium and choline .
Whats more, several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so you end up eating fewer calories later in the day .
According to one older study, eating whole eggs can also modify the size and shape of your LDL cholesterol particles in a way that may even decrease your heart disease risk .
Replacing cereal with eggs boosts protein consumption, makes you feel more full, and helps you eat fewer calories.