What Types Of High Protein Foods Are Best For Your Specific Needs?

In North America, although high protein foods are very plentiful, protein deficiency is surprisingly quite common.

Therefore, there is a lot you should know about protein especially if you are going on a high protein diet plan.

What's the best type of protein and in what amount for those who want to lose fat, build muscle or just achieve the lean sexy look they've be dreaming of?

Well actually, the answer to this question isn't that difficult to figure out.

Issues concerning protein have been debated for years in an effort to reveal the optimal high protein foods you should eat, the perfect time to eat them and finally, the best type of high protein foods.

There is a list of high protein foods near the bottom of this page but first there is a lot of important information you need to know about protein in general.

There are many different amino acids that your body must have. Your body produces some essential amino acids while others must be found in another source such as various types of high protein foods or supplements.

"High Protein Foods Explained"

Foods high in protein mean nothing if you don't use them properly and follow a sound nutritional plan. You may find that you do not need to eat nearly as much protein to get all the amino acids and other vital nutrients you need or you may find that you need much more.

Here are some types of protein. Please note that some can be used by themselves in almost any high protein diet plan.


Foods containing casein have often been overlooked but protein foods containing casein have been found to result in a greater amount of protein being used up by the muscles than most other sources. In other words, firmer toned muscles!

Protein foods containing casein will slightly increase synthesis and inhibits breakdown of the protein. Studies have shown that high protein foods containing casein clot in the stomach to form a sort of gel, thereby causing a slow, but prolonged release of amino acids into your bloodstream.

Casein has also been shown to increase muscle strength more so than a lot of other sources! Casein has some health benefits. It has been shown to increase HDL levels and could help to ease pain of muscles and joints.


Whey protein is the ultimate designer food and is the best if you are following a high protein diet plan. Whey protein has been proven to be the best known. It has one purpose -- to make you reach your goal of a firm, toned, sexy body!

Sales of whey protein have been increasing worldwide over the past decade to the point where there has been a shortage of this type of protein as the manufacturers are attempting to meet the high consumer demand.

In addition to amazing fitness properties, whey protein also has some very potent immunological benefits as well as other healthy effects such as an anti-cancer functional food.


High protein foods containing soy are very popular and deserve their own much more in depth discussion. Soy protein is not a preferred choice for "body sculpting", but it is crucial for good health. That's why you'll find information separately about this protein in a separate section of our PlyoStrong website.


As far as eggs go, they're a great protein source and are fairly inexpensive. The only problem is that you have to eat a lot of them to get your full amount of protein.

Most people get sick of them first. But, you can add them in to almost any meal to increase the amount of protein you're eating. Just make sure you also eat some other source of high quality protein. 2 or 3 eggs will not do it.


Meats like chicken, tuna, and lean cuts of beef provide a slower release of amino acids, thereby increasing muscle growth to a good degree. Plus, in most cases, they're pretty cheap as well.

high protein foods

Properly timed and taken in sufficient amounts, most high protein foods will help you see a marked improvement in your both your health & fitness endeavors.

Unfortunately, protein foods have been pushed to the side and replaced by highly processed, refined foods, primarily starchy carbohydrates causing a lot of health problems in society.

"How Much Protein Do You Really Need?"

It has been shown in many studies those who attempt to improve their health, lose fat and/or tone up their muscles, will get the best results when they consume a minimum of 1 gram of protein per pound of bodyweight a day, which is twice the RDA.

"High Protein Diet Plan"

A diet based on an increased intake of high protein foods have been shown in a number of studies to give an added boost to dieters by helping them increase weight loss, increase loss of body fat, and reduce the loss of muscle tissue.

It's recommended that your high protein diet plan should contain 25 to 35 percent protein for weight loss and between 20 to 25 percent protein for weight maintenance. In either situation the protein in the food should be high quality.

Protein requires more energy to digest than other foods helping you to use more calories and therefore may help with weight loss.

Also, protein helps to preserve lean muscle tissue while you lose fat. If your body doesn't get enough protein and the important essential amino acids on a daily basis it will simple take the protein from existing muscle tissue.

Protein also helps to slow down the absorption of glucose into the bloodstream. This in turn reduces hunger by reducing insulin levels and making it easier for the body to burn fat.

"List Of High Protein Foods"

  • whey (supplement found in health food stores)
  • chicken breast
  • turkey breast
  • salmon
  • tuna
  • cottage cheese
  • swordfish
  • haddock
  • lean ground turkey
  • round steak
  • sirloin steak
  • lean ground beef
  • orange roughy
  • eggs
  • pork
  • crab
  • lobster
  • shrimp
  • buffalo

"Additional Protein Facts"

Regardless of the types of foods it comes from, protein contains 4 calories per gram.

Next to water, protein is the most plentiful substance in the body. Muscles, skin, eyes, individual cells and your immune system are just a few of your body parts comprised primarily of protein.

Protein is the main building block of your body. It's essential that your entire body receives enough protein from food to ensure proper growth and maintenance. Protein foods also provide you with essential amino acids that your body cannot manufacture itself.

And finally, there is NO documented proof that indicates high amounts of protein or higher levels of protein intake in general lead to kidney malfunction in healthy women, no documented proof whatsoever.

How Much Protein Do You Really Need?

You need specific types of protein for optimal results and you need ample amounts as well. But how do you get that much from high protein foods without gaining fat or spending the entire day preparing meals?

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