High protein foods for muscle building include chicken, eggs, and fish. Protein is one of the most important supplements to be included in your diet to see the best results. If you are not getting enough protein from your diet, it comes in a variety of powders including: whey casein protein powder, whey isolate protein powder, egg white protein powder, and soy protein powder. The body must have adequate amounts of protein to function and if you go one or two days without adequate protein intake you will rapidly start losing muscle mass and experiencing negative health effects. On the other hand, too much protein will not necessarily cause the opposite effect.
Your protein intake should be 1-1.5 grams per pound of body weight. Protein contains calories, so you need to factor that in when planning meals. This is also a factor if you are taking in too many high protein foods for muscle building adequate food safety practices lead to less. You should be attempting to include a protein source with every meal. Some examples of high protein foods for muscle building include lean chicken breasts, turkey breast, lean red meat sources, eggs, seafood, and low-fat dairy products. If you take in too many of these high protein foods, you will wind up having a reverse effect than the one you desire. Your protein excess will most likely be converted to muscle fat instead of causing you to build muscle faster.
For those who are lactose intolerant or who prefer not to consume milk products, egg white protein powder is the next best thing that provides full benefits. This protein powder is relatively quick to digest and also has an excellent amino acid profile. Egg white protein powder is generally tasteless so it is capable of mixing nicely into many of the foods that you are already consuming.
Consuming too much protein increases the body’s water requirement and may lead to dehydration. This happens because the kidneys require more water to eliminate the excess nitrogen load of a high protein intake. Also, a high protein and high fat diet after heavy training will cause incomplete replacement of muscle glycogen and impair performance. Such a diet is hard to digest and may lead to feeling sluggish. This is in addition to the fact that it is quite expensive to support a consistently high protein intake. Think about the prices for the protein supplements, lean meat, eggs it would take to sustain an intake of high protein foods for muscle building. This money could be better spent on things that balance out your diet instead of just focusing on protein which would cause you to be further from your ideal body type anyway.
Another reason you should not take in too many high protein foods for muscle building is because it will not cause you to build muscle faster. When you take in more than enough protein than you need, the excess will then begin to be converted to fat. This will push you further away from the muscular physique that you are looking for. Consuming excessive amounts of protein will cause you to gain fat, which will cause you to have to work harder in the gym to lose the extra fat that you have gained. Therefore, you should strive to take in only about 1-1.5 grams of protein per pound of body weight.
There is now strong evidence that carbohydrates are the baddies in the war against obesity, heart disease and diabetes. So where does this leave the well established theory about saturated fat and how it not only increases our weight but is also responsible for heart disease?
In a nutshell research is now telling us to do the opposite to what we have been told to do in the past in order to stay healthy. Back in the 70’s when the treatment of cholesterol became popular; doctors took a very simplistic view believing that dietary saturated fat led to body fat. You only have to look around you to see that the eating recommendations that occurred as a result of this theory have had devastating effects upon our health and the prevalence of diseases such as obesity, heart disease and diabetes.
Saturated fat was once blamed for heart, cholesterol and obesity problems and we were encouraged to eat less meat and more carbohydrates (e.g. bread, cereals). But now multiple studies are revealing that this was all wrong! One such 2010 study reviewed the evidence around this subject (Astrup, A. et al, Am J Clin Nutr:2011 Jan 26) and found that “replacing saturated fat with carbohydrates does not reduce the risk of coronary heart disease (CHD), and may even increase the risk”. (Dairy Nutrition News April 2011)
The fat that we do need to be concerned about is Trans fat that is found in margarine. The risk of coronary heart disease does is increased with the intake of Trans fatty acids. Trans fats have been made by a heating process that changes the chemical structure of the fat to make it solid but soft. As noted in a previous article, Trans fats are commonly found in commercially produced products especially bakery items.
As well as containing damaging Trans fats processed products such as breads, cereals, pastries, pasta etc. have other health related issues. Because these foods are nutrient poor, a person consuming these foods on a regular basis is likely to be deficient of the important antioxidants. We know that these antioxidants are important for overall health, but they are also significant in the fight against heart disease. This is because it is not the amount of LDL (bad) cholesterol that is the problem, but the oxidation of the LDL cholesterol.