Physique-minded individuals should seek out at least 1 g of protein for each pound of body weight to maintain and build muscle. That's why we thought it was about time to roll our editorial cart through the major supermarket sections to help you find the biggest protein wallop for your buck.
Made by straining away the liquid, deliciously thick Greek-style yogurts contain about twice as much protein as regular versions.
Need to Know: Plain Greek yogurt can contain up to three times less sugar than flavored types. This curd-riddled cheese product is laced with casein protein—a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids. Need to Know: Cottage cheese is notoriously high in sodium, but you can now compare nutrition labels to find brands that contain less. Ounce for ounce, Swiss cheese provides more protein than other commonly available varieties in the supermarket, making it a muscle-friendly option for your sandwiches and burgers. Need to Know: If you're concerned about the calorie density of full-fat Swiss, low-fat versions have a protein-to-fat ratio of around 8-to-1, while still providing good flavor. Need to Know: Keep an eye out for cartons containing eggs with beefed-up omega-3 levels to make your morning scramble work even harder for you. Moo juice remains a reliable source of top-notch protein with a biological value just shy of that found in an egg.
Need to Know: Studies show that cows raised using organic farming methods produce milk richer in a range of nutrients, including body-friendly omega fats.
Even if your cupboards are already stocked with high-protein foods, whey protein is a great addition to any muscle-building or fat-loss diet. These leaner cuts of steak provide a fantastic 1 g of protein for every 7 calories; rib eye, on the other hand, delivers roughly 1 g of protein for every 11 calories.
Need to Know: Leaner cuts of steak like round and loin will become drier than the Sahara with overcooking, so prepare them quickly over high heat to just medium-rare.
Using 90 percent ground beef provides just the right amount of fat so your burgers and meatloaf won't taste like cardboard. Need to Know: If you've got some extra cash in your wallet, opt for grass-fed beef, which is more nutrient-dense than its factory-farm counterparts.
The bounty of muscle-sculpting protein in easy-to-prepare pork chops gives you more than enough of an excuse to pig out on them. Need to Know: By helping to break down muscle tissue, soaking your chops in brine can bring more tender meat to the dinner table.
This bodybuilding staple delivers more protein than other poultry cuts, which is why it should remain a constant presence in your shopping cart.
Need to Know: To keep more greenbacks in your wallet, get chummy with the meat guy at your supermarket, who can give you a heads-up when the poultry is likely to be marked down for quick sale.
Need to Know: Like pork chops and chicken breast, turkey breast can benefit from a pre-cook brining. Need to Know: When possible, look for troll- or pole-caught tuna, which are the most sustainable options.
Among white flesh species, halibut reigns supreme when it comes to the protein you need to build muscle like a champ.
Need to Know: Pacific halibut is generally considered a more sustainable choice than Atlantic. Need to Know: Frozen octopus actually has an advantage over fresh because the subzero process works to help tenderize the meat. Not only does wild salmon like sockeye taste better than its farmed cousin, it also supplies about 25 percent more protein.
Need to Know: Look for salmon with the skin still intact, as it provides added flavor during cooking.
Commonly available at most fish markets, tilapia provides an approachable, mild-tasting fish choice that will give you laudable amounts of protein to keep your muscles well-fed. Need to Know: Look for American-farmed tilapia, which is a safer choice than tilapia imported from Asia.
Ounce for ounce, these tiny swimmers are the surprising winners when it comes to canned protein . Need to Know: Try sauteing corned beef with chopped vegetables and serve over rice, or use it as a main protein in sandwiches. Frugal shoppers rejoice: Less pricey canned light tuna actually provides a little more protein than more expensive canned white tuna.
Need to Know: To save yourself some calories sourced from lackluster oils, opt for water-packed tuna instead of the oil-packed gift of the sea. Pop the lid on ground-up white chicken meat to instantly add a shot of high-quality protein to your sandwiches and salads.
Not only are oft-overlooked canned sardines plush in protein, they also deliver plenty of omega-3 fats and vitamin D. Need to Know: Look for the better-tasting and crazy-sustainable canned sardines from Wild Planet. Beans are a fantastically cheap source of protein, and of the most commonly available canned legumes, navy beans lead the way.
Need to Know: A few brands such as Wild Planet pack their beans in cans that are not lined with BPA.
Often located alongside the canned proteins, bags of inexpensive dry lentils are a sure-fire way to ramp up your intake of protein, fiber, and a range of vital minerals.


Need to Know: Look for brands like Applegate that eschew nitrites or nitrates, high intakes of which have been linked to certain diseases like cancer. Hailing from the leaner back of the pig, Canadian-style bacon has about six times less fat than traditional bacon, giving it a much better protein-to-fat ratio. This Spanish-style seasoned pork sausage can turn pasta dishes, scrambled eggs, soups, and salads into a protein-packed meal. The stellar amount of protein in pepperoni should give you plenty of motivation for a homemade pizza night. Need to Know: Sodium levels in pepperoni can vary widely, so compare brands and look for options with the lowest amount. Need to Know: Steer clear of flavored turkey and other deli meats to avoid bringing home stuff you don't need more of, like salt, sugar, and lab-made flavorings. We're not jerking you around when we say jerky is a snack food that means serious muscle-building business.
Though not as trendy as other nut butters like almond, ye olde peanut butter still leads the way in the protein department. Nuts like peanuts, cashews, and almonds make for a crunchy way to add more protein and healthy unsaturated fats to your diet. Need to Know: If you're watching your sodium intake, look for packages labelled "unsalted".
If you're jonesin' for crunchy chips, you'll be hard-pressed to find a better option than the ones made with protein-rich black beans. Need to Know: For a high-protein nibble while watching the big game, try making a dip with Greek yogurt and using bean chips as a delivery vessel to your mouth. Homemade protein shakes are always preferred, but if you want a quick shot of protein in liquid form you can pick up bottles of premade smoothie drinks such as Bolthouse Farms. Need to Know: Make sure the drink you choose contains a source of protein in the ingredient list such as whey protein and not just fruit, which can quickly send you into a sugary overload. If you're looking to embrace Meatless Mondays, slabs of tofu can make sure your protein intake doesn't suffer too much.
Need to Know: Slices of firm tofu work well in stir-fry, or try slapping them onto the grill to infuse them with some smoky flavor. While the frozen-food section of most supermarkets is a nutritional minefield, packages of these green soybeans will give your diet a boost of plant protein, fiber, vitamins, and minerals.
Need to Know: To upgrade your snack time, prepare shelled frozen edamame according to package directions, then season with fresh lemon juice, smoked paprika, and a whisper of salt. While protein is not abundant in most vegetables, subzero green peas contain enough that you'll want to keep a bag stashed in your freezer at all times. Frosty and creamy like ice cream, but with the benefit of containing about twice as much high-quality protein. Need to Know: To preserve freshness, it's best to store wheat germ in the refrigerator or freezer.
Consider using these buckwheat Japanese-style noodles for your pasta nights since they contain more protein than most wheat-based noodles. Need to Know: To remove the excess starch that can make the noodles gummy, it's important to rinse cooked soba after draining. Among whole grains, South American quinoa is a rarity in that it contains a full arsenal of essential amino acids, meaning that it's a complete protein with muscle-making potential.
Need to Know: Toasting quinoa in a dry skillet or saucepan before simmering it in water can enhance its natural nutty flavor. The average American adolescent male is said to consume 75 grams of fructose per day – way over the suggest limit of 20 grams! Instant Egg-free Cashew MayoQuick to blend, this creamy vegan mayo is healthier and tastier than oil based store-bought mayonnaise. To reach this lofty amount, however, you'll need to make sure your grocery cart is filled with a variety of high-protein fare. That way you can load your trunk with the necessary building blocks for a body more chiselled than a Roman sculpture. But why try to chug watery, flavorless skim milk when you can still enjoy the richer taste of 2 percent without breaking the fat bank.
If you're eschewing cow dairy for reasons such as lactose intolerance, consider using soy milk to float your cereal in, or for whipping up post-gym shakes.
Ita€™s low-calorie, fast-digesting, rich in essential amino acids, and perfect immediately after a workout, first thing in the morning, or even added to low-protein meals! You'll also benefit from the healthy amount of B vitamins and the potent antioxidant selenium in its flesh. In addition, you'll reap the benefits of its plethora of fat-fighting long-chain omega-3 fatty acids. Because of their size, they also don't accumulate toxins the same way that bigger species do.
Most people are surprised to learn that roast beef is also one of the leaner choices as well. The germ is the most nutrient-dense part and includes notable amounts of plant-based protein. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group. Refined fructose, or High Fructose Corn Syrup, is found in many soft drinks, packaged and prepared foods, breakfast cereals, candy, fruit drinks, energy bars, donuts, and even gluten-free sweets.


Natural fructose sources are fruit juices, raisins, dates, figs, prunes, grapes, mangos, papayas, apricots, pineapples and bananas. The biochemical breakdown of fructose in the liver produces uric acid as a waste product, which is a primary cause of gout, a type of arthritis. These far from ordinary brownies are super-chocolaty, chewy, with mango chunks and nuts – like a sweet Caribbean treat. Every recipe I make has been outstanding, and my friends can’t believe how delicious and guilt-free this food is. In order for you to see this page as it is meant to appear, we ask that you please re-enable your Javascript!
It also plays a role in revving fat-burning metabolism and reducing the hunger pangs that can lead to an attack on the vending machine. Unfortunately, today's supermarkets are flooded with processed foods that can quickly threaten your fitness gains. The biological value is largely dictated by the amount of essential amino acids a food possesses, and the humble egg has these in spades. Besides, the extra fat will help you absorb the fat-soluble nutrients like vitamin D present in the great white. Whey protein is low-calorie, fast-digesting, and perfect to take immediately after a workout, first thing in the morning, or even alongside low-protein meals!
For a nutritious lunch, toss cooked lentils with chopped turkey or chicken breast, diced vegetables, and a lemon vinaigrette. A giant pea ice cube means they have been thawed previously and then refrozen, which can degrade quality. We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self.
It can raise total blood cholesterol levels, LDL-“bad” cholesterol levels, and triglyceride levels, especially in diabetics. The delicious fruits that we buy in modern times have been selected and bred over thousands of years to be sweeter and sweeter, since that’s what we love. Glucose causes insulin levels to spike, leading to insulin resistance, type-2 diabetes and obesity. If you have four slices of bread, then French toast is the quickest and easiest breakfast around.
Additionally, protein works to slow the release of carbohydrates into your bloodstream, which can prevent the sudden spikes in blood sugar that are thought to encourage fat storage and sagging energy levels. Or it can be in liquid syrup form such as agave nectar, coconut syrup, honey and high fructose corn syrup (HFCS). Over-consumption of fructose can cause slower metabolism and de-novo lipogenesis, or the conversion of sugar into high cholesterol fats. In a recent study it was found that lowering uric acid levels actually successfully reversed hypertension. Following the Chinese 24-hour clock in our daily schedule will not only help you lose weight. Thank you so much for giving me and the world a great alternative to satisfy that need for sweetness with no worries of weight gain or sugar highs and lows.
Most people consider fruit juice healthy, however juices are extracted sweetness without the fiber, and they’re loaded with fructose.
It can cause fructose intolerance (DFI), which is a condition said to be found in nearly one third of the population, meaning they are unable to completely absorb fructose.
These babies won’t even spike your blood sugar or cause weight gain if you use the suggested non-glycemic sweetener.
You’ll also feel better, look better, have more energy, and live a longer happier life.
Some say that good old-fashioned sugar is healthier than HFCS.  Oh how I wish it were true, but unfortunately it is not. We eat natural fructose in fruits, and when it’s surrounded by fiber the sugar absorption rate is slower. This, in turn, can cause flatulence, intestinal cramps, bloating, abdominal pain, and diarrhea. Use the charts above to try measuring your fructose consumption for a few weeks, and notice how you feel. Lustig, MD, author of “The Bitter Truth” Video, Professor of Pediatrics in the Division of Endocrinology at U of C in San Francisco. Just one glass of fruit juice contains 20 – 30 grams fructose, which is over the daily limit of 20 grams!
Fructose may cause symptoms of irritable bowel syndrome (IBS) and can be an underlying cause of some types of IBS, due to poor absorption of fructose.
But when we extract concentrated fructose and consume it in quantity every day, it can create big problems. Obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.



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