High protein diets have always been popular with athletes. Their popularity increased tenfold during the past 5 years with the introduction of the low carb type diets to the public that include high protein foods.

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Regular people who do not exercise can eat moderately high protein foods. On the other hand athletes and people on muscle building diets must eat at least 1gram per lb of bodyweight in order to build muscle. A high protein diet is the staple of bodybuilders. Bodybuilding athletes always include a high protein food source in their daily diet.

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High protein foods you can include in your diet are:

Turkey breast

Chicken breast

Lean cuts of red meat

Lean cuts of pork

Fish (most fish is high in protein)

Eggs & Egg Whites

Skim Milk

Low fat cottage cheese

Protein powders & bars

Whether you are going for muscle building or fat loss, a high protein diet plan can certainly help you either way.

If you are trying to build muscle, you need a high protein intake in your daily diet in order to recover from workouts and build muscle tissue. Protein provides the building blocks for muscle and without it muscle building and growth simply will not occur. During weightlifting and hard training, muscle tissue is broken down. In order for that muscle tissue to be rebuilt and grow stronger, we need to eat a diet high in protein. It's pretty simple.

If fat loss is one's goal, a high protein diet is also an absolute must. Most high protein foods are very low in carbs and saturated fats. Therefore by eating high protein foods in your diet, you also also eating quality low calorie foods. In order to accelerate the fat loss process, reducing carbs and overall calories is usually recommended. High protein foods can help you in achieving that.

An average person who trains hard and weighs 180lbs requires a minimum of 180grams of protein in his diet per day. This means at least 1gram of protein per pound of bodyweight. Anything less and muscle building/recovery will not be optimal. Some hard training athletes consume up to 2 grams of protein per lb of bodyweight in order to accelerate the muscle building process. This is not recommended for most people who require a moderately high protein intake. The total amount of protein taken every day should be spread over 5 to 6 meals throughout the course of a day.

Timing of high protein foods is also very important. You should be consuming high protein foods at all times but more for your breakfast, post workout meal and before-bed meal. Start your high protein daily diet by giving your body good quality protein to start the day. Then, right after your workout, consume a protein shake that will help kick start the muscle repairing process. Last but not least you have your before bed meal where you must consume a slow digesting form of protein (casein mostly) that will give you a steady release of high quality amino acids throughout the night.

Eating high amounts of protein in your diet can be very demanding. It requires a lot of time to cook high protein foods like chicken and turkey. The best way to get all of your protein is to use protein powders. Protein powders are extremely high in protein and they are very convenient to use. Just one small scoop of protein can provide 20-24 grams of the highest quality protein available. Make sure you choose your high protein supplements wisely. Do not get caught up in the marketing frenzy of magazines. A tub of high quality protein should not cost you more than at any given time.

If you decide to embark upon a high protein diet, make sure you include a lot of vegetables and fibrous carbs with your meals in order to help protein digestion. Try to eat at least two salads per day and/or steamed vegetables. Furthermore, try to stay consistent with your high protein diet, day in day out, in order to keep a steady influx of aminos to your muscles. Always remember that if you are not eating enough protein & calories in your diet, your body will use existing muscle tissue to repair itself.

High Protein Diet & Foods For Muscle Building

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Promotes your muscle strength, endurance, and recovery
Helps to preserve lean body tissue (particularly during exercise) as it delivers bioavailable amino acids and cysteine
Supports your immune system (as it contains immunoglobulins
Helps maintain your blood pressure levels already within the normal range
Helps your insulin work more effectively helps support blood sugar levels already within the normal range

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cessary to give the 9 Essentials an added boost Put even more emphasis on good taste Natural sweeteners like digestive resistant maltodextrin and Luo Han fit the bill Look for more fiber Keeping yourself regular can be key to maintaining top performance levels Include probiotics in the formula Helps to synthesize leucine to enhance building muscle and helps you maintain a healthy gut Focus on mineral content In this case calcium which plays a key role in muscle contraction and is necessary for exercise recovery Avoid soy lecithin This is a waste product laden with solvents and pesticides and should be shunned at all costs Keeping your gut as healthy as possible is essential in maximizing your benefits from natural protein And thats where high quality probiotics come in By introducing billions of tiny microflora good bacteria into your digestive system in the form of probiotics you can help Maintain your ideal good to other bacteria ratio Support your production of B vitamins and vitamin K Promote mineral absorption Support carbohydrate digestion via probiotic enzymes Aid your metabolism and the breakdown of toxins Maintain appropriate bowel transit time Support your immune system function by helping remove toxins Produce lactic acid to support a healthy colon pH balance But theres even more probiotics can do for you when it comes to protein Probiotics can also help your body synthesize leucine which you need for muscle building So not only can high quality probiotics keep your gut healthy when combined with natural whey protein probiotics can enhance muscle development Sounds like a win win scenario to me