Protein and Strength
Protein is important for gaining strength. Studies show that higher protein intake is positively correlated with higher strength and muscle mass when combined with resistance exercise [1]. It also helps people keep more muscle during calorie deficits and aging. Protein intake is essential for strength, as it aids in muscle protein synthesis, which describes the process of building new muscle tissue. It is important to eat protein throughout the day to make optimal strength gains.
High protein foods
We looked at the USDA nutrition facts so you don’t have to! Here are 9 high protein foods to eat to help grow muscle and increase strength:
9.Cottage Cheese
Full fat cottage cheese has 11.6 grams of protein in a 103 calorie serving [2]. Cottage cheese can be served with breakfast, an ideal midday snack, or be served with a sandwich.
8.Ground beef (lean)
90% lean ground beef has 18.2 grams of protein and 185 calories per 100 gram serving, making it a good option for people looking to increase protein intake [3]. 90% ground beef only has 10% fat. Leaner ground beef is also an option, such as 96%, but it may be more dry. 90% ground beef balances leanness without sacrificing flavor and texture.
7.Ground turkey (lean)
93% lean ground turkey has 17.3 grams of protein and 153 calories per 100 gram serving [4], making it slightly leaner than ground beef. Turkey is a good option for those who prefer an alternative to red meat, and can be used in similar recipes such as to make meatballs, burgers, or ground meat and rice.
6. Sirloin Steak
Sirloin steak is a delicious and lean food with 207 calories and 23 grams of protein in a 3 ounce serving [5]. Sirloin steak is often overlooked in the realm of healthy foods, but it truly earned its spot on the list by being both tasty and high in protein.
5.Chicken (Breast)
Boneless skinless chicken breast has a whopping 22.5 grams of protein in a 100 gram serving of only 106 calories [6]. Chicken breast is well-known to be one of the best and most versatile health foods out there, whether it’s grilled, boiled, or baked.
4.Fish (Haddock)
In a 100 gram serving of haddock, there are only 69 calories and 16.3 grams of protein [7]. A typical filet is about 200 grams, so that would give you an impressive protein intake of 32.6 grams and only 138 calories.
3.Fish (Tuna)
In a 100 gram serving of canned tuna, there are only 85 calories and 19 grams of protein [8]. Tuna fish will typically come in cans or in convenient packets at the grocery store, so they can be used as part of a meal, a convenient snack, a salad topper, or made into tuna salad for a sandwich.
2.Egg Whites
1 single egg white has 17.7 calories and 3.64 grams of protein [9]. So 6 egg whites have only 106.2 calories with an impressive 21.84 grams of protein, a similar rate to chicken breast. Egg whites can replace whole eggs in scrambled eggs or in omelets to increase intake at breakfast. Egg yolks do have more nutrients, so another option is to include 1 whole egg and the rest egg whites depending on your nutrition goals.
1.Whey Protein Powder
Whey protein powder will vary in the amount of calories and protein they have, but my favorite is Ghost Whey Protein, especially the Chips Ahoy flavor, which has 160 calories and 25 grams of protein per serving. Protein powder shakes are a great choice for getting the full range of amino acids during a busy day because of the convenience of drinking it instead of sitting down to eat.
References
1.Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136
2.USDA. 2022. Cottage cheese, full fat, large or small curd. https://fdc.nal.usda.gov/food-details/2346384/nutrients
3.USDA. (2024). Beef, ground, 90% lean meat / 10% fat, raw.
https://fdc.nal.usda.gov/food-details/2514743/nutrients
4.USDA. (2023). Turkey, ground, 93% lean/ 7% fat, raw. https://fdc.nal.usda.gov/food-details/2514747/nutrients
5.USDA. (2019). Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, broiled. https://fdc.nal.usda.gov/food-details/168727/nutrients
6.USDA. (2023). Chicken, breast, boneless, skinless, raw. https://fdc.nal.usda.gov/food-details/2646170/nutrients
7.USDA. (2019). Fish, haddock, raw. https://fdc.nal.usda.gov/food-details/333374/nutrients
8.USDA. (2019). Fish, tuna, light, canned in water, drained solids. https://fdc.nal.usda.gov/food-details/334194/nutrients
9.USDA. (2019). Eggs, Grade A, Large, egg white. https://fdc.nal.usda.gov/food-details/747997/nutrients
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