Eating heart-healthy, high-protein foods is one of the best ways to keep your muscles healthy as long as you follow a balanced diet. Whether you’re looking to pack on more muscle mass or achieve a lean, toned physique, protein is crucial; “The Benefits of Protein for Men” explains why. Here’s a list of the five best protein sources that every guy should be eating.
1. Eggs: Eggs are a great source of protein because they’re typically low in calories. A large chicken egg contains about 6 grams of protein, which is impressive considering chicken eggs have only about 60 calories each. They are also packed with essential amino acids, the nutrients your body needs to boost muscle growth and repair. The only downside to eggs is that they do have quite a bit of cholesterol. In fact, a single egg contains half of your recommended daily intake of cholesterol, although some studies have shown that our bodies do not absorb much of this. Just to be on the safe side, you may not want to eat them every day. Almost all of the cholesterol is contained in the yolk, so egg whites are another possible option. “Top 10 Power Foods for Men” has other nutritious meal suggestions.
2. Salmon: Salmon is known for being both nutritious and delicious, and it’s one of the best high-protein foods for men. A 6-oz. serving of salmon contains roughly 30 grams of protein. Salmon is a powerhouse of nutrients, including vitamin D and omega 3 fatty acids. These are essential to men’s nutrition because they may help you lower bad cholesterol levels and actually lower your chances of getting prostate cancer. Always try to eat wild salmon, as farmed salmon may contain harmful substances like heavy metals and dyes. You can get also get heart-healthy omega-3s from men’s nutritional supplements that are molecularly distilled to reduce toxins, such as MenScience Omega-3 Supplement Formula.
3. Beans: Beans are a healthy complement to any diet — they’re inexpensive, versatile, and have lots of protein and fiber that can help you burn fat. For example, lentils have about 17 grams of protein per cup, and pinto beans have about 15 grams of protein per cup. Try tossing your favorite beans on your next salad, hot dog or hamburger. You can also try pairing your favorite variety with quinoa, brown rice or millet for a fast, healthy meal. Just remember that some beans do not contain all necessary amino acids, so consume a variety of them to get all the nutrients you need. Check out “Fat-Burning Foods for Men” for more foods that can help you lose weight.
4. Nuts: Did you know that peanuts are roughly 30 percent protein? Almonds are a great snack to have on hand, as are walnuts, which are loaded with omega-3s. You can grind nuts up in a food processor and use the meal as a base for different crusts and sauces. Try making your own trail mix– almonds, walnuts, raisins and dried dates make for a tasty combination. In addition to omega-3s, nuts also contain another healthy fat: conjugated linoleic acid (CLA). CLA has been shown to support lean muscle growth. Since nuts are pretty fatty, you probably don’t need more than a handful a day. You can also find CLA in men’s CLA supplements. Check out “What is a CLA Supplement?” for the rundown on this muscle-building nutritional supplement for men.
5. Protein Powder: In terms of convenience, it’s hard to beat a protein powder for men. Men’s protein powders are formulated for fast absorption so that your muscles get the fuel they need when they need it. Men’s whey protein powders are also typically low in calories, so you’re getting maximum protein with minimum calories. When used in conjunction with other men’s sports nutrition supplements like creatine and nitric oxide amplifiers, you’ll notice a big boost in your performance at the gym. For more on when to take which supplements, check out “Your Guide to Nutrient Timing.”
