High protein foods consist in whole or in part, of milk products, eggs, meats, poultry, fish, spinach, soybean, shellfish, edible crustacean e.g. shrimp, crab, lobster, etc; also less obvious sources of high protein are legumes, whole grains, rice, corn, oats, beans, peas and peanut butter.



Diets rich in high protein foods are often recommended for athletes and body builders. Protein is the building block of muscle, which is why having a high protein diet rich with high protein foods, is very important for people looking to increase muscle or gain weight, and also is very good for converting fat to muscle. It is surprising that protein deficiency is still a problem to many people in North America, despite the large amounts of protein foods that are readily available e.g. the famous American hamburgers.

Health

Protein is essential to our health. The average adult needs about 1 gram of protein per kilogram of bodyweight. With your own eating plan that focuses on high protein foods you will not only be in control of the protein that you ingest with high protein foods but you will soon be able to reach your required health and fitness goals. Although soy protein is not particularly suitable for people interested in "body sculpting", it is certainly very good for good health.

Carbohydrates are primarily the energy source for intense muscular efforts, and should be fundamental in any athlete's diet, regardless of the sport they play.

With regards to weight gain, the two most common factors that contribute to the fat mass in the body are undigested carbohydrates and saturated fat. Although new trendy diets advocate eating less carbohydrates and more protein, there are health problems associated with low carbohydrate intake and a good balance of these two is probably the best option for a healthy body.

A Healthy Body

Studies such as the one published in the International Journal of Obesity and Metabolic Disorders, conclude that diets with a high protein intake can maintain a person's weight at a certain required level if they were prone to weight loss. Protein requirements are greater for certain groups of people e.g. growth and development during childhood, pregnant or breast-feeding women, or in cases of trauma, malnutrition, or after an operation.

If your body does not manage to absorb enough energy from your diet, it will rely upon protein from the muscle mass to meet its energy needs, and this can result in muscle wasting over time. Because excess protein cannot be stored in the body, it is converted into sugars or fatty acids after being broken down. Excessive protein intake can sometimes cause the body to lose calcium, which could lead to bone density loss (osteoporosis) in the long-term.

Meat

Meat is a great source of protein but it needs to be soft and tender for it to be easily digested. Recommended meats are chicken and lean cuts of beef; red meat is often high in saturated fat, which can lead to problems of the arteries becoming clogged and hence heart problems, and it has also been shown to increase inflammation, which can cause pain and suffering; too much red meat can cause extra stress to your kidneys and liver and actually reduce your absorption of nutrients.