BEST PROTEIN QUALITY CHART

BEST PROTEIN QUALITY CHART

I was shocked when I read this CHI Best Protein QUALITY Chart
All along I thought I was eating “healthy“.

Luckily for me, I have had a new priority shopping list (since last year) when I replaced some of the highly acidic foods I’ve been eating with Isagenix’s IsaLean and IsaPro Whey Protein shakes. It has helped me lose weight in the beginning (12kg). But now, it is helping me stay healthy and gain lean muscle so I don’t look like an old woman even though I’m in my 60s.

What is even more satisfying is that I am not spending extra money as I’m replacing unhealthy acidic and even toxic foods with healthy foods (at least once a day). Yup, Isagenix is food!

So if you seriously want to stay healthy, it is time to change to the best protein quality food that money can buy. We are deluding ourselves when we say that we are eating “healthy” when we buy food from restaurants and supermarkets (see chart).

You are what you eat. So here’s to a healthier you.

Image best protein food chart CHI
best protein food chart CHI

Protein Differences

Whey Protein 

This protein from milk is a by-product of cheese making. About 20% of the protein in milk is whey and 80% is casein.

Strengths:

  1. Whey is the highest quality protein, better than all other animal proteins.
  2. Digests fast; won’t leave you feeling full.
  3. Supports immune health from certain protein components.
  4. High in BCAAs (branched chain amino acids), important for bodybuilders and dieters since BCAAs can be used for fuel, potentially sparing muscle tissue.
  5. Good for lactose-sensitive people.


Weaknesses:

  1. Because it digests fast, it won’t keep you satisfied for very long.
  2. Lower in naturally occurring glutamine than milk (casein) proteins, which is why glutamine is added to some formulas.


Milk Protein (Casein)

Casein is the predominant protein in milk. For example, the protein in cheese and cottage cheese is casein. Sometimes called calcium-, sodium- or potassium-caseinate.

Strengths:

  1. This ‘slow’ digesting protein keeps you full longer since it must form a gel during digestion before it is absorbed. This slower transit time may extend the exposure of the protein in the intestines and may help increase absorption.
  2. Has a naturally high glutamine content, higher than whey, soy or egg.
  3. Along with whey, casein is one of the best proteins for building muscle.
  4. Very low in lactose.


Weaknesses:

  1. Some people have allergies to casein protein. If you have milk allergies from lactose only, then casein should not pose any problems.


Egg Protein (egg white or egg albumen)

This protein used to be the ‘gold standard’ that all other proteins were measured against, until whey protein came along. Most formulas contain very little egg protein.

Strengths:

  1. Excellent amino acid profile with sulfur-bearing amino acids.


Weaknesses:

  1. Slightly bitter taste.
  2. People unjustifiably perceive it to be high in cholesterol. But the bad rap on egg comes from the yolk, not the egg white. Protein powders use egg white.


Soy Protein

Soy protein is processed from the soybean plant. Most of the fat, fiber and carbs are removed. Since it is a vegetable product, it has no cholesterol.

Strengths:

  1. Reduces heart disease risk.
  2. May help with normal thyroid function to keep your metabolism steady.
  3. High in glutamine, about the same as casein.


Weaknesses:

  1. Not as high quality of a protein due to limiting essential amino acids.
  2. Not as good as whey or milk proteins for building muscle.
  3. Does not taste very good compared to whey or casein.
Image best protein source
best protein source

BEST PROTEIN SOURCE

As you can see exists few indicators describing whether protein source is quality or not:

  • Biological Value – the proportion of absorbed protein that is retained in the body for maintenance or growth.
  • Protein Efficiency Ratio – the gain in body weight divided by the weight of protein consumed.
  • Protein Digestibility Corrected Amino Acid Score – the ratio based on the amino acid requirements of humans.
  • Denaturation Level – it mostly describes heat treatment of protein sources.

Email me if you want the best quality whey protein:

Email me for the most delicious, nutritionally complete meal replacements that take your health and performance to new levels.

It is a complete, 240-calorie meal replacement that perfectly blends 24 grams of no compromise undenatured protein, low-glycemic carbs and healthy fats to reduce your caloric intake without depriving your body of much needed nutrition. Fueled by our premium protein are clinically shown to:

  • Burn fat and support lean muscle
  • Reduce cravings and keep you full longer
  • Increase energy and recovery
  • Soy-free with active enzymes to aid digestion
  • Less than $3 per meal, no artificial colors or flavors

teamrich.wordpress.com – best protein quality chart

Related Articles:

Best High Protein Foods

Prevent Sarcopenia | muscle loss

Prevent Sarcopenia (muscle loss):

posture decay and the lack of good protein nutrition
posture decay and the lack of good protein nutrition

By Michael Colgan, Ph.D.

 

 

 

 

 

 

 

Loss of skeletal muscle mass and function with aging is called sarcopenia. It is deadly. Sarcopenia includes loss of muscle quantity and quality, loss of motor neurons that enable muscles to contract, loss of strength and especially muscle power, and a steep decline in muscle repair and recovery. In addition, there is a progressive increase in oxidative stress, chronic inflammation, and pain.

Because muscles supply the immune system with the glutamine required to make immune cells, loss of muscle also causes a loss of immune function (1). By complex effects, including a decline of oxygen to the brain because of reduced muscle contraction, sarcopenia is also linked to death of brain cells and loss of cognition and memory with age (2). Frequently, being overweight masks the appearance of sarcopenia, and only adds to the problem.

Since 1989, when it was first measured accurately, sarcopenia has grown to epidemic proportions in the US and Canada (3-6). In otherwise healthy people over 40, it can be as high as one in every four tested. Researchers on aging generally agree that it is a self-inflicted outcome that is almost 100 percent preventable.

The Right Protein

Here are the two simple steps to prevent sarcopenia lifelong: First, you have to have sufficient high-quality protein in your diet to maintain lean muscle. Because muscle protein synthesis becomes less efficient with age, only first–class protein will do it. Numerous studies, the latest just published in the American Journal of Clinical Nutrition in May 2011, show that whey protein, similar to that found in IsaLean Shake, is the best (7). It stimulates muscle protein uptake better than other proteins common in shakes.

Research shows that for people over age 40, the Recommended Dietary Allowance for protein [0.8 grams per kilogram] may not be sufficient. A controlled study found muscle was not maintained in subjects fed the RDA (8). Following this type of research since the 1990s, the Colgan Institute has recommended increased protein, especially for those who exercise regularly (which we hope is everyone). Consequently, in addition to protein in meals, we generally recommend a minimum of two protein shakes per day. Each shake should contain 20 to 25 grams of whey protein, one taken upon rising in the morning, and one within 30 minutes after working out (these are the times when the body most needs it).

The Right Exercise

The second step to maintain your muscle power for life is the right type of exercise. Sorry to say that jogging or aerobics classes will not fill the bill. Numerous comparative studies now show that resistance exercise is the only effective way (9-11). But it has to be the right resistance exercise. Many gym programs use slow, restricted machine exercises to increase strength and muscle size. I suggest they do not work to prevent sarcopenia, because the major loss in sarcopenia is a neuromuscular loss of power. Power is strength multiplied by speed in free movements. Usual gym strength training does not increase power (12-15).

Balance exercise is a key component to preventing falls in old age.

The Colgan Power Program was developed specifically to train power in athletes, and we have since adapted it for general muscle training to inhibit the sarcopenia of aging(14). There are many factors involved, so I can mention only a couple of the most important here. To get a full explanation you can consult the book (14).

First, as you age, gravity gradually compresses your spine. Most back problems stem from that compression, not from disease. After age 30, you do not want to do a lot of resistance exercise that adds to that compression. So, our first rule for lifelong resistance training, is to do exercises that lengthen the spine while contracting the muscles. We have developed hundreds of these exercises, now used by many thousands of people worldwide.

Our program gets people into the habit of working out daily for 30 minutes, with two protein shakes, one in the morning, and one immediately after workout. Many people who have adopted this simple routine over the last two decades, are physically more robust than their peers, enjoy better health than their peers, and are measurably aging more slowly. For them sarcopenia is not an issue.

The second factor I will note is balance. As part of sarcopenia, kinaesthetic and proprioceptive senses decline, and balance and coordination decline with them. That is why the biggest risk for healthy older people is a fall. Their balance systems no longer register the falling until it is too late. With the right resistance training, with a balance component, you can prevent loss of balance lifelong (16).

References:

Colgan M. Optimum Sports Nutrition. New York: Advanced Research Press, 1993.
Johnston AP, De Lisio M, Parise G. Resistance training, sarcopenia, and the mitochondrial theory of aging. Appl Physiol Nutr Metab. 2008;33(1):191–199.
Hughes VA, Frontera WR, Roubenoff R, Evans WJ, Singh MA. Longitudinal changes in body composition in older men and women: role of body weight change and physical activity. Am J Clin Nutr. 2002;76(2):473–481
Sehl ME, Yates FE. Kinetics of human aging: I. Rates of senescence between ages 30 and 70 years in healthy people. J Gerontol A Biol Sci Med Sci. 2001;56(5):B198–B208.
Roubenoff R. Sarcopenia and its implications for the elderly. Eur J Clin Nutr. 2000;54(Suppl 3):S40–S47.
Vandervoort AA. Aging of the human neuromuscular system. Muscle Nerve. 2002;25(1):17–25.
Pennings B, Boirie Y, Senden JM, Gijsen AP, Kuipers H, van Loon LJ.Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men. Am J Clin Nutr. 2011 May;93(5):997-1005.
Campbell WW, Trappe TA, Wolfe RR, Evans WJ The recommended dietary allowance for protein may not be adequate for older people to maintain skeletal muscle. J Gerontol A Biol Sci Med Sci. 2001 Jun;56(6):M373-M380.
de Vos NJ, Singh NA, Ross DA, Stavrinos TM, Orr R, Fiatarone Singh MA. Effect of power-training intensity on the contribution of force and velocity to peak power in older adults. J Aging Phys Act. 2008;16(4):393–407.
Peterson MD, Gordon PM.Resistance exercise for the aging adult: clinical implications and prescription guidelines. Am J Med. 2011 Mar;124(3):194-198.
Miszko TA, Cress ME, Slade JM, et al. Effect of strength and power training on physical function in community-dwelling older adults. J Gerontol A Biol Sci Med Sci. 2003;58(2):171–175.
Macaluso A, De Vito G. Muscle strength, power and adaptations to resistance training in older people. Eur J Appl Physiol. 2004;91(4):450–472.
Bottaro M, Machado SN, Nogueira W, Scales R, Veloso J. Effect of high versus low-velocity resistance training on muscular fitness and functional performance in older men. Eur J Appl Physiol. 2007;99(3):257–264.
Colgan M. The New Power Program. Vancouver: Apple Publishing, 2001.
Henwood TR, Riek S, Taaffe DR. Strength versus muscle power-specific resistance training in community-dwelling older adults. J Gerontol A Biol Sci Med Sci. 2008;63(1):83–91.]
Orr R, Raymond J, Fiatarone Singh M. Efficacy of progressive resistance training on balance performance in older adults: a systematic review of randomized controlled trials. Sports Med. 2008;38(4):317–34

Beware of Some Protein Powders

Beware of Some Protein Powders

Image beware of some protein powders, whey protein, best high protein food
A new report examines the quality and safety of protein powders, and the results are not comforting.

What price would you put on having peace of mind that your body is receiving quality protein daily? Consider that a recent report from ConsumerLab.com found 31 percent of other protein powders reviewed failed to meet the claims they advertised and/or were contaminated with excess heavy metals.

For the report, ConsumerLab.com bought, tested, and analyzed the quality of 17 protein-based products that are used for everything from bodybuilding to weight management. What they found was surprising: some protein powders exceeded limits for lead, contained more carbohydrates or cholesterol than advertised, or less protein than advertised.

A total of five products out of the 17 tested were found to have serious enough flaws that ConsumerLab.com gave them a “Not Approved” grade—as in “Buyer Beware”. The products were tested to check the accuracy of label claims (total calories, total protein, etc.) as well as possible lead contamination. The products that raised red flags were then sent to another independent lab to confirm the findings.

Of the five products that failed to meet testing requirements, quality problems they had included:

  • Less protein than what’s listed: One product actually had 16 fewer grams of protein than listed on the label—that’s almost 70 percent less! Also, the same product had 16 more grams of carbs than listed, including 3 extra grams of sugar.
  • Contaminated with lead: One protein-based meal replacement shake had 12.7 micrograms of lead per scoop, which can exceed daily limits (as outlined by U.S. and Health Canada regulatory guidelines) if two or more are consumed daily.
  • More cholesterol and calories than what’s listed: One product that claimed to have “0 mg” of cholesterol actually had 10.2 mg. Another product had 25.7 additional calories per serving.

For consumers who are looking to meet health or athletic goals with products like these, it’s easy to see how inaccuracies could be problematic. That’s why it pays to have a company like Isagenix with a “No Compromise” quality policy.

Isagenix products are rigorously tested to be sure they meet label claims. This means that when the label says “24 grams protein,” it’s what you’re getting. Our Isagenix Quality Assurance department performs routine testing of label claim accuracy for the duration of each product’s shelf life, too.

The strict quality policy at Isagenix also involves testing of raw ingredients and finished products for microbial activity, pesticides, and heavy metals including lead, arsenic, mercury, and cadmium. Isagenix uses independent laboratories for testing to guarantee quality and safety.

The process that Isagenix uses for continual inspection of raw materials and analysis of finished products is an expensive enterprise. Because of the high cost of testing, other companies will often cut corners and avoid such extensive testing. At Isagenix we believe that meeting and exceeding safety guidelines is absolutely necessary as integrity and the health of our customers, friends, and family is paramount.

Once again, as evidenced by this latest report from ConsumerLab.com, you just can’t trust every protein powder or drink product you come across.

Reference:  Product review: protein powders and drinks (for body building, sports and dieting).ConsumerLab.com 2013.

 

MYTH: ALL PROTEIN IS THE SAME:

Protein can be found in a variety of foods, but Isagenix undenatured whey protein tops the charts when it comes to supporting healthy weight loss and muscle maintenance. In this short video, find out why your body needs the right kind of protein, in the right amounts, at the right time. Learn more at Isagenixhealth.com.

If you live in USA, Canada, Mexico, Puerto Rico, Australia, New Zealand, Hong Kong, Taiwan, Singapore or Malaysia, you can order the Isagenix System (either the Weight Loss or Energy and Performance Paks) online and it will be delivered to your doorstep by Isagenix direct via the link below:  http://www.nancylongasia.isagenix.com  Value Savings. Join as a member and enjoy wholesale prices. 30-Day Money Back Guarantee by company. The best high protein food

If you live in USA, Canada, Mexico, Puerto Rico, Australia, New Zealand, Hong Kong, Taiwan, Singapore or Malaysia, you can order the Isagenix System (either the Weight Loss or Energy and Performance Paks) online and it will be delivered to your doorstep by Isagenix direct via the link below:

http://www.nancylongasia.isagenix.com

Value Savings. Join as a member and enjoy wholesale prices. 30-Day Money Back Guarantee by company

teamrich.wordpress.com – beware of some protein powders

HEART HEALTHY DIET

Image Heart Healthy Diet beware of sugar
Heart Healthy Diet. Some healthy foods contain high sugar content.

A HEART HEALTHY DIET

Here are some of the things you can do to achieve a Heart Healthy Diet:

  • Drink lots of water (or teas) instead of sodas &sugary drinks
  • Eat fruits that are lower in sugar
  • Avoid snacks & processed foods, foods that are high in trans-fats.
  • Curb snacking by eating healthy nuts like almonds or walnuts
  • Take Undenatured whey protein
  • Eat more vegetables (eat veggies of different colors)
  • Eat fish
  • Choose organic produce
  • Eat beans that are not GMO produce
  • Eat healthy fats (omega 3),
  • Reduce carbohydrate intake
  • Steam or boil your foods rather than fry or grill
  • Eat 1 minute boiled eggs
  • Eat food for sustenance, not purely for pleasure or entertainment
  • Do not consume too much salt
  • Avoid junk food
  • Avoid foods that are labelled “fat-free”, “sugar-free”, they have more harmful chemicals
  • Avoid foods with artificial sweeteners like aspartame
  • Don’t buy foods because they are labelled “healthy” if they contain high fructose corn syrup, hydrogenated oils, trans fats, and hidden sugars.
  • Exercise regularly
  • Have enough sleep
  • Reduce stress, it can make you fat.

Any drastic change in your diet can cause constipation, so make sure you eat a lot of dark green leafy vegetables, and other naturally high fiber foods. Your digestive system will typically adjust after a week or two, but you should consult your doctor if it continues. (Other good sources of fiber include: flax seed, psyllium, whole grains, fruits and vegetables, and beans. Remember, you can always look at the nutrition facts to see the daily percentage of fiber given in different foods. For fresh, unpackaged foods, you can look up nutrition facts online; although, it usually won’t ever hurt you to eat fresh, unpackaged fruits and veggies!)

Related Posts:

Isagenix Bedtime Belly Buster

New Zealand Whey Protein

Sugar | Healthy Foods

http://www.teamrich.wordpress.com – HEART HEALTHY DIET

Best High Protein Food

Best High Protein Foods:

Best High Protein Foods - meats, dairy, beans, legumes, nuts, seeds, grains
Best High Protein Foods – meats, dairy, beans, legumes, nuts, seeds, grains

This list shows which foods are high in proteins.  The protein from our food provides essential amino acids. Amino Acids are used by the body to build new proteins and repair the muscles, repair the bone, skin, organs and blood. Without protein, cuts and abrasions will not heal quickly, muscles will not grow and the blood doesn’t clot correctly. Your body needs proteins for growth and to build hormones, antibodies and the enzymes that regulate the chemical reactions within the body.Though protein food is not a high source of energy, it is necessary, in right amounts, for proper functioning of our bodies.

The best proteins are those that are vegan or plant-based sources (except soy and other GMO crops)

The List of the Best High Protein Foods

Highest protein foods - vegetables
Highest protein vegetables

prioritized in order of nutritional value are:

Best High Protein Foods - WHEY
WHEY Protein shakes

WHEY

Whey (supplement found in health food stores). The best are Protein Whey from the milk of free-ranging grass-fed “happy” cows from New Zealand, The milk should not come from cows fed with grains or GMO products and should not be injected with bovine growth hormones or medication (eg antibiotics).

Whey and casein proteins from milk have the greatest bioavailability when compared to popular protein alternatives, including egg, soy, and all other vegetable proteins.
Undenatured whey protein is water soluble, thus is quickly digested in the body, earning it the “fast protein” title. It’s amino acids are quickly available in large quantities soon after consumption (30-45 minutes).
Casein is water insoluble and coagulates, resulting in a slow-release mechanism of amino acids over a longer period of time. Consumption of a casein supplement results in slower availability of amino acids, which is why it is labeled a “slow protein.” Although superior to egg, soy, and other vegetable protein, casein proteins are too slowly absorbed to take advantage of the greater anabolic state of the body that occurs for about 90 minutes after workout (Campbell et al., 2007; Wilson and Wilson, 2006).

Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, Landis J, Lopez H, Antonio J International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007 Sep 26; 4():8.
Wilson J, Wilson GJ. Contemporary issues in protein requirements and consumption for resistance trained athletes. J Int Soc Sports Nutr. 2006 Jun 5; 3():7-27.

If you are interested in a good organic whey protein shake, contact us.

Legumes: peas, beans & lentils - Best High Protein Foods
Legumes: peas, beans & lentils

 

Best Clean Protein to make a smoothie without a Protein Powder
Best Clean Protein to make a smoothie without a Protein Powder

Best Clean Vegan Protein to make a Smoothie without a Animal Protein Powder

These clean protein from plant sources make an excellent smoothie drink alternative to animal protein powders:

  • Oats + Spinach
  • Hemp seeds + Kale
  • Pumpkin seeds + Oats
  • Spinach + Quinoa
  • Almond Butter + Chia Seeds
  • Chia seeds + Kale

Legumes: peas, beans & lentils

Beans are one type of legume. They don’t provide all of the essential amino acids and are therefore considered an “incomplete” source of protein. Although this was considered a potential problem decades ago, now it’s understood that eating a normal varied diet will easily help you meet all of your amino-acid requirements. In other words, the fact that beans are an “incomplete” source of protein doesn’t make them any less beneficial than “complete” sources. Different beans provide different amounts of protein. Adzuki beans, a small red bean used in Japanese dishes, contain 17 g of protein in one cooked cup. A cup of black beans contains 15 g of protein; a cup of kidney beans contains 13 g of protein, and a cup of chickpeas contains 12 g of protein.

Lentils are another type of legume. These small, lens-shaped legumes can be eaten as a side dish or added to stews and soups. Like beans, lentils don’t contain all of the essential amino acids, although they are still considered an excellent source of protein if you eat a varied diet. One cup of cooked lentils contains 18 g of protein.

Peanuts — despite their name and many people’s beliefs that they are a nut — are actually a type of legume. One cup of raw Virginia peanuts contains 36 g of protein.

Peas also, fall into the legume category. Peas are available whole and split and can be eaten as a side dish or added to soups. One cup of cooked whole green peas contains 8 g of protein. One cup of cooked split peas contains 16 g of protein.

If you have a choice between legumes like beans versus grains, it is better to eat beans because the starches in them turn into sugars slower than that of grains.

Best High Protein Foods - soy
Soy, soya beans

Soy

Soy products: tofu, soy milk is NOT recommended by us because 90% of the crop production are now GMO) although many similar articles recommend this unhealthy food. The only exception is fermented soy products eg fermented tofu (usually in bottles from Chinese health food stores), miso, tempeh and natto.  One cup of cooked mature soybeans, (if you can find organic non-GMO soya beans) contains 28 g of protein. One cup of green organic soybeans, also known as edamame, contains 22 g of protein. Soybeans can be made into tofu, commonly used as a meat substitute in vegetarian dishes. A 1-cup serving of tofu contains 40 g of protein.

Best High Protein Foods - grains
Grains: breads, pasta, brown rice

Grains: breads, pasta, brown rice (preferably whole grains with minimal processing)

Amaranth – 6.10 grams*
Barley, hulled – 5.62 grams*
Brown rice – 3.38 grams*
Buckwheat – 5.96 grams*
Kamut Khorasan Wheat – 6.54 grams*
Millet – 4,96 grams*
Oats, rolled – 5.92 grams*
Quinoa – 6.35 grams
Rye – 4.65 grams*
Sorghum – 5.09 grams*
Spelt – 6.56 grams*
Wheat – 6.93 grams*
Wheat, bulgur – 5.53 grams*
Wild rice – 6.63 grams*
* Based on 45g uncooked grains

The healthiest grains are barley (if you are not gluten sensitive), amaranth or quinoa.

Nuts & Seeds: almonds, oatmeal, walnuts, cashews, peanuts, etc / pumpkin, sunflower, sesame & others.  Best High Protein Foods
Nuts & Seeds: almonds, oatmeal, walnuts, cashews, peanuts, etc / pumpkin, sunflower, sesame & others.

Nuts and Seeds

Nuts & Seeds: almonds, oatmeal, walnuts, cashews, peanuts, etc / pumpkin, sunflower, sesame & others. Pistachios are a practical protein choice if you’re on the move. Around 50 pistachio nuts will provide 6g of protein, plus sodium and potassium, the electrolytes lost in sweat during exercise.

Almonds – 15% carbs, 13% protein (6g / per handful), 72% fat

Cashews – 22% carbs, 11.5% protein (6g / per handful) , 66.5% fat

Peanut Butter – 13% carbs, 17% protein (8gm / 2tbsp), 70% fat

Walnuts – 8.5% carbs, 8% protein (6g / per handful), 83.5% fat

Pecans – 8% carbs, 5% protein (6g / per handful) , 87% fat

Flax seeds – 22% carbs, 12% protein (6g / per handful), 66% fat

Pumpkin seeds – 13% carbs, 16% protein ( (6g / per handful)), 71% fat

Sesame seeds – 17% carbs, 11% protein (6g / per handful) , 72% fat

Sunflower seeds – 17% carbs, 11.5% protein (6g / per handful) , 71.5% fat

Protein Rich Vegetables, Best High Protein Foods
Protein Rich Vegetables

High Protein Vegetables

Vegetables: potatoes, broccoli, spinach and other vegetables (including frozen veggies)

Peas – Each half-cup contains three and a half grams of protein. Try them in this creamy fresh pea soup with mint.

Spinach – You’ll find three grams of protein in a half cup of spinach. Get your fill with one of these yummy spinach smoothies. 5g / per serving (180g)

Baked Potato – Another stealth source of protein? Potatoes! A medium-sized one contains three grams.

NOTE: Potatoes are high in starch which is quickly converted into sugar so should be eliminated if possible. If you can’t do without it, reduce intake and add healthy fats on it like butter, coconut oil or olive oil.

Broccoli – Broccoli’s not just filled with fiber (2.6 grams per half cup)—it’s also a great source of protein, with two grams per serving. Up your intake by sampling one of our four favorite broccoli recipes. 5g protein / per serving (180g)

Brussels Sprouts – These little green guys get a bad rap, but they’re actually nutritional superstars: Each half cup packs two grams of protein, along with 247 milligrams of potassium and 110 micrograms of vitamin K.

Cauliflower – 5g protein  / per serving (180g)

Corn – OK, we know that corn is technically a grain. But you can find it in the produce aisle—and you’ll be glad to know that half a cup of kernels provides two grams of filling protein.  Corn is also a largely GMO crop.

Best High Protein Foods: Eggs
Eggs

Eggs

Eggs: King of food protein is the humble egg. A medium egg has around 6g of protein of the highest biological value, meaning it comes complete with all 20 amino acids in the most digestible form.  Preferably soft boiled eggs or even raw if you can get certified organic barn-fresh eggs. Although the egg yolk has the highest levels of protein, it is recommended you eat the egg whole as egg white counter-balances the negative effects of the yolk. 6g of protein / per egg

Fish and Seafood especially eaten raw: are one of the Best sources of High Protein Foods
Fish and Seafood

Fish and Seafood

Fish & Seafood: salmon, tuna, haddock, swordfish, orange roughly, crab, lobster, shrimp. Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids.

happy cows milk - Best High Protein Foods
happy cows milk

Milk

Milk packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins. You can get the same recovery-boosting effects from a milk-based fruit smoothie

Yogurt  - Best High Protein Foods
Yogurt

Yogurt

Yogurt is a combination of casein and whey protein, yogurt is a great protein-rich food. Since most of the lactose is removed, it can work for most people who are lactose intolerant

Greek yogurt 10g of protein / per 100g

Best High Protein Foods Cottage-Cheese
Cottage-Cheese-and-Fruit

Cottage Cheese

Cottage cheeseCottage cheese provides amino acids, which your body can use to make these new proteins. It is also a source of complete protein, which means that it provides all the amino acids your body needs to function but cannot synthesize itself. Consuming complete protein sources like cottage cheese helps reduce your risk of an amino acid deficiency, which can impact your cells’ ability to make the proteins it needs to survive. Each cup of large-curd cottage cheese contains around 23 grams of protein, while an equivalent serving of small-curd cottage cheese contains approximately 25 grams.

Poultry: chicken breast, turkey breast, lean ground turkey - Best High Protein Foods
Poultry: chicken breast, turkey breast, lean ground turkey

Poultry

Poultry: chicken breast, turkey breast, lean ground turkey. When it comes to animal protein, opt for lean protein from white meat poultry such as chicken and turkey. It’s wise to discard the skin, which is packed with saturated fat.

Lean Meats: round steak, sirloin steak, lean ground beef, pork, buffalo - Best High Protein Foods
Lean Meats: round steak, sirloin steak, lean ground beef, pork, buffalo

Lean Meats

Lean Meats: round steak, sirloin steak, lean ground beef, pork, buffalo. High-quality proteins also contain branched-chain amino acids(BCAAs), which are key in supporting muscle recovery. Leucine, in particular, makes up one-third of muscle protein and helps to stimulate repair after exercise. Pork is one of the richest sources of leucine and, therefore, a great addition to a post-exercise meal or snack. Eggs, chicken, and lean beef also provide good amounts of leucine.

NOTE: Avoid processed meats which include bacon, sausage, hot dogs, sandwich meat, packaged ham, pepperoni, salami and virtually all red meat used in frozen prepared meals. The World Cancer Research Fund (WCRF) has completed a detailed review of more than 7,000 clinical studies covering links between diet and cancer. Bottom line: Processed meats are too dangerous for human consumption. Consumers should stop buying and eating all processed meat products for the rest of their lives.

 

Protein or Nutrition Bars

Protein or Nutrition bars are heat processed foods and contains lots of sugar and therefore not really healthy. Many of these protein bars contain at least 30 grams of sugar. Bars with soy protein isolate, high fructose corn syrup, Fractionated/hydrogenated palm kernel oil,  Artificial sweeteners, BHT: Butylated hydroxytoluene, “Natural flavourings” and other artificial ingredients should be avoided. Most of the protein bars are marketed as “diet” “weight loss” “diabetic” “healthy snacks” etc.

 

 

GMO foods - not the best high protein foods
GMO foods

NOTE: Avoid GMO (Genetically Modified Organisms) crops and products made from these bio-tech crops like

  • Alfalfa (Medicago sativa)
  • Argentine Canola (Brassica napus)
  • Bean (Phaseolus vulgaris)
  • Carnation (Dianthus caryophyllus)
  • Chicory (Cichorium intybus)
  • Cotton (Gossypium hirsutum L.)
  • Creeping Bentgrass (Agrostis stolonifera)
  • Flax (Linum usitatissumum L.)
  • Maize (Zea mays L.)
  • Melon (Cucumis melo)
  • Papaya (Carica papaya)
  • Petunia (Petunia hybrida)
  • Plum (Prunus domestica)
  • Polish canola (Brassica rapa)
  • Poplar (Populus sp.)
  • Potato (Solanum tuberosum L.)
  • Rice (Oryza sativa L.)
  • Rose (Rosa hybrids)
  • Soybean (Glycine max L.)
  • Squash (Cucurbita pepo)
  • Sugar Beet (Beta vulgaris)
  • Sugarcane (Saccharum sp)
  • Sweet pepper (Capsicum annuum)
  • Tobacco (Nicotiana tabacum L.)
  • Tomato (Lycopersicon esculentum)
  • Wheat (Triticum aestivum)

or contains ingredients that are GMO. Always insist on organic ingredients.

Also, make sure they do not have artificial preservatives, sweeteners, flavors etc. Always insist they are manufactured from organic ingredients.

For animal products, check if the animals are humanely reared and not subjected to chemicals like growth hormones, antibiotics etc especially in chicken and cows. Some factory farmed animals may also be genetically modified.

Best Protein Powders - animal and plant
Best Protein Powders – animal and plant

The Best Protein Powders

Protein powders are used as:

  • Meal Replacement (to lose weight)
  • Post Workout (build muscle, stamina)

 

WHEY PROTEIN

  • pros:
    – quick absorbing (great for post-workout)
    – inexpensive
    – many flavors available
  • cons:
    – contains lacto
    – some brands may contain artificial ingre
  • Choose this if: You simply want the best powder to increase your protein intake or are looking to build or maintain muscle.

EGG WHITE PROTEIN

  • pros:
    – rich in vitamins and minerals
    – slow absorbing (great for
    anytime of the day)
  • cons:
    – common allergen (eggs)
    – one of the most expensive
  • Choose this if: You’re allergic to or don’t eat dairy (e.g. Paleo dieters), but still want a high-quality complete protein.

CASEIN PROTEIN

  • pros:
    – similar to whey, but is slow absorbing (perfect before bed or anytime of the day)
  • cons:
    – more expensive than whey
    – allergen (milk)
    – not good for post-workout due to slow absorption
    – may clog respiratory system
  • Choose this if: You generally use protein powder as a meal replacement or before bed, or if you want to combine it with whey for optimal muscle-building effects.

SOY PROTEIN

  • pros:
    – may improve immune system
    – may promote bone health
    – may prevent cardiovascular diseases and reduce the risk of certain cancers
  • cons:
    – often genetically modified (GMO)
    – may have an effect on hormone levels
  • Choose this if: You’re vegan and want the best plant-based complete protein to help build muscle, stay full, or simply reach your daily protein quota.

RICE PROTEIN

  • pros:
    – good source of complex carbs, vitamin B, and fiber.
    – hypoallergenic
  • cons:
    – deficient in some amino acids

 

HEMP PROTEIN

  • pros:
    – superfood
    – contains 21 amino acids
    – hypoallergenic
    – high in fiber
  • cons:
    – often the most expensive
  • Choose this if: You want to ramp up your overall nutrient intake and don’t have strong protein needs.

 

PEA PROTEIN

  • pros:
    -hypoallergenic
    -easily digestible
    -few additives or artificial ingredients
  • cons:
    -deficient in certain amino acids
  • Choose this if: You avoid animal-derived products, but don’t want to eat soy, or if you have digestive issues.

 

VEGAN PROTEIN

  • pros:
    – gluten-free, dairy-free, soy-free
    – does not cause stomach upset
    – great for vegetarians
  • cons:
    -bit more expensive

 

BROWN RICE PROTEIN

  • pros:
    – nearly same benefit as whey and rice protein
  • cons:
    – low in certain amino acids like lysine

 

Which Whey Protein powders are good for you?
Which Whey Protein powders are good for you?

WHY WHEY PROTEIN?

Avoid the threat of weakened muscles and fragile bones.

BUILD A LASTING LEAN BODY FOUNDATION
Muscle retention has little to do with looking good in a swimsuit, and everything to do with your health and longevity. Age related muscle loss is called sarcopenia, and you will live a much healthier life if you work to
prevent its effects,

Sarcopenia impacts all of us – including you. Muscle mass peaks around 30 years old, and from age 30 to 60, adults lose approximately half a pound of muscle and gain around one pound of fat per year. So sarcopenia is often accompanied by unhealthy fat gain. Losing muscle and putting on fat is a double-edged sword. Each has its own harmful effects, which together can have serious consequences for your health.

THE SCIENCE OF “FIT”
In a nutshell, our bodies use fat as a reserve. Think of fat like your body’s “emergency supply.” Vou should store some extra in case a catastrophe prevents you from ingesting any nutrients or calories, but any excess hinders your body’s optimal function. Fat gain that exceeds our body’s normal reserves can begin to build up around our organs, This results in what’s called “visceral fat” which lies deep within our bodies, building up around vital organs and posing a major risk
to our health,

Along with gaining fat, losing muscle has also been shown to compromise health and increase risk of disease. Maintaining muscle helps to banish bad fat and supports joint, tissue, immune and heart health. Additionally, muscle mass supports a healthy metabolism and can help with weight-loss goals. A study by Maastricht University Medical Center revealed a single daily dose of 35 grams of whey protein led to higher circulating levels of amino acids, as well as improved muscle synthesis. The “right” kind of protein nourishes your whole body and gets rid of unhealthy fat that can build up as you age, from the inside out.

PROTEIN HELPS YOU KEEP MUSCLE
Keeping muscle as you age helps guard against conditions associated with aging. Muscle is the superhero in the fight against the “bad guy” sarcopenia.

The Journal of the American Medical Association explains, “Sarcopenia is the backdrop against which the drama of disease is played out.” If you’re not getting enough protein, your body can’t fight illness or degeneration. Even if your body weight is normal, having a high percentage of body fat puts you at an increased risk for chronic disease.

Beware of Some Protein Powders

Organic whey protein should be high on your priority list of protein to be consumed on a daily basis. Check this nutritional study done by JN ( Journal of Nutrition) on why you should be taking whey protein most.

Why you should be taking Whey Protein particulary the Vegan type except soy
Why you should be taking Whey Protein particularly the Vegan type except soy

The list below gives a comparison list of Animal Protein Foods and Plant and Dairy Protein Foods.  It is important to balance our intake of protein foods with essential fats and complex carbohydrates. It will be useful for people who want to slim down and lose weight: We need to consume about 50 – 60 grams of protein food per day. This works out to about 8 ounces, or 225 grams of meat per day.  People who are physically active may need to have a high intake of proteins.  As can be seen from the table below, plants are also high in proteins and are a good source of proteins from breakfast to dinner and even snacks if eaten in the right proportion / combination.

Foods High in Protein. Food from plants also contain protein equivalent to meats but without the fats and calories.
Foods High in Protein. Food from plants also contains protein equivalent to meats but without the fats and calories.

Related Articles:

Best Protein Food Chart:

ORGANIC FOOD SHOPPING PRIORITY LIST

© https://teamrich.wordpress.com –  Best High Protein Foods