Consuming plenty of protein is necessary if you want to build bigger muscles or increase your muscular strength. However, animal sources of protein are generally high in either saturated or unsaturated fat. Animal protein is your best source of complete proteins because they contain all the essential amino acids. Such amino acids cannot be produced by your body and must be ingested through the foods you eat. Combining a variety of high-protein, low-fat plant and animal foods can ensure you get all the essential amino acids your body needs while incorporating less fat in your diet.
Step 1
Make two protein shakes per day using two scoops of high-quality whey protein powder, 1 cup of skim milk and 1 cup of fresh fruit per shake. Drink one shake an hour before your workout and another shake immediately after your workout for optimal amino acid use and energy replacement, according to a 2007 article by Tim Ziegenfuss and colleagues, published in the "Strength and Conditioning Journal." Each shake contains 56 g of protein and only 3 g of fat.
Step 2
Eat more chicken breast than lean beef or salmon for plenty of protein without much fat. A 3-oz. serving of chicken breast has 140 calories, 27 g of protein and 3 1/2 g of fat, compared to the same size serving of beef tenderloin with 175 calories, 24 g of protein and 16 g of fat. While salmon is rich in omega-3 fatty acids, a 3-oz. serving has 175 calories, only 19 g protein and 10 1/2 g of fat.
Step 3
Include more skim milk and nonfat cottage cheese in your diet instead of whole eggs and sliced or artisan cheese. One cup of skim milk has 90 calories, 8 g of protein and barely any fat. A cup of nonfat cottage cheese has 160 calories, 28 g of protein and 4 g of fat. Drink a cup of milk with your breakfast and top your cottage cheese with fresh, sweet berries for a high-protein snack. Eat only the egg white for 4 g of protein and 1 g of fat per egg white.
Step 4
Add beans and lentils to your meal plan, enhancing your protein intake with minimal fat. A half cup of canned black beans has 110 calories, 7 g of protein and 1 g of fat. A quarter cup of uncooked pink lentils has 166 calories, 12 g of protein and 1 g of fat.
Step 5
Eat whole-wheat angel hair pasta or spiral noodles more often than brown rice. One cup of whole-wheat pasta has about 200 calories, 9 g of protein and 1 g of fat compared to 1 cup of cooked brown rice at 220 calories, 5 g of protein and 2 g of fat.
Tips and Warnings
- Keep track of your protein intake so you eat no more than 1 1/2 to 2 g of protein per kilogram of your body weight.
- Protein intake is part of a well-balanced diet. Excess protein is stored as body fat, results in calcium loss and is a strain on your kidneys.
Things You'll Need
- Whey protein powder
- Skim milk
- Chicken breast
- Nonfat cottage cheese
- Black beans
- Lentils
- Whole wheat pasta
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "Strength and Conditioning Journal"; Protein for Sports-New Data and New Recommendations; Tim Ziegenfuss, Ph.D., et al; February 2010
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
- Medline Plus: Nutrition and Athletic Performance; Linda Vorvick; March 2009
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