Natural protein rich foods

accensi0n

Could someone give me a list of protein rich foods like tuna fish and baked beans and the likes please.
Don't want to use protein shakes or supplements.

Thanks.

logic1

Egg whites, lean meat, turkey, chicken, fish would make up the mainstay of my diet.

.logic.

pwd

eggs fish dairy products lentils beans meats.
eggs best quality, fish next best, meat and dairy next best.
lentils and beans need to be consumed with cereals to get the different building blocks for proteins.
Nuts have lowest quality protein of foods that are considered protein sources. eating nuts, lentils/beans and cereals together will provide very high quality protein though, since they complement each other well.
tuna contains traces of mercury which makes it a bad idea to consume very lagre amounts of it as a cheap protein source.
protein should be consumed with carbohydrate nonetheless.
consuming a glucose/maltodextrin/protein drink immediately after training is extremely beneficial in building muscle. This is something you might want to consider before ruling out protein powders altogether.

accensi0n

How unhealthy would it be to have an almost only protein full diet?
I want to consume as much protein as possible but as little fat as possible. What essential foods should I eat if a protein full diet is too unhealthy?

If I were to start taking the protein drinks would it still be beneficial to continue eating protein rich foods or should I cut down on them because of the protein drink?

A lot of questions but I'm sure your up to them.

Thanks.

pwd

you'd probably lose weight, since that is essentially the atkins diet you're talking about.
I think 1.5g per kilo body weight is suppose dto be a good amount of protein to consume per day. this would require quite a lot of high protein food.

accensi0n

Not looking to lose weight. Hoping to lose fat and increase strength and muscle mass as I am working out as well.

Thanks for the replies so far.

seamus

It all depends on what you're trying to do. Completely eliminating any nutrient from your body, or attempting to exist on one won't do any good in the long term.

I don't know a whole lot about combining a fitness regime with a complementry diet, but plenty here do. I guess you're trying to build muscle, hence the fascination with protein. As I say, someone here will tell you the details, but it mainly involves eating a balanced diet, just with a little more protein, and a little less fats.

[Edit: missed your post above ]

I say a little less fats so that it can help decrease your bodyfat % slightly. f the building muscle, and looking muscular thing is what you're into, then lowering your bodyfat will improve your definition. On the other hand, if you're just looking to get stronger and bigger, then there's no need for a below average fat intake.

accensi0n

I'm aiming more towards definition than "bulking up" which is why I mentioned that I wanted to decrease my fat intake as much as possible. I understand that a balanced diet is essential but don't want eat foods that contain needed nutrients if they also contain fat.
It was mentioned above that nuts combined with something else complement each other and together are a good source of protein but i've also been told nuts contain the highest level of saturated fats. Not sure about this so maybe you can clear this up for me.

Thanks.

Doper Than U

Eating lots of protein won't make you lose weight, despite the Atkins diet ethos. (Never seen a fat dog?) Atkins works solely on the principle that protein makes you feel full quicker, and thus you eat less (source : BBC Horizons, where they investigated Atkins fully), but you can still eat more protein if you want, and doing so won't help you lose weight. If you want definition, you need to reduce fat, and build muscle, not necessarily eat more protein. You can eat as much protein as you like, it won't spontaneously give you more muscle if you sit around doing nothing. To lose fat, do cardio and eat less high-sugar and high fat foods, aiming for nutritious food. To put on muscle and give more definition, do weights. As long as you're eating some decent protein every day, you will make muscle. Unless of course you're going body building, which is a different kettle of fish altogether.

accensi0n

Doper Than U wrote:

Eating lots of protein won't make you lose weight, despite the Atkins diet ethos. (Never seen a fat dog?) Atkins works solely on the principle that protein makes you feel full quicker, and thus you eat less (source : BBC Horizons, where they investigated Atkins fully), but you can still eat more protein if you want, and doing so won't help you lose weight. If you want definition, you need to reduce fat, and build muscle, not necessarily eat more protein. You can eat as much protein as you like, it won't spontaneously give you more muscle if you sit around doing nothing. To lose fat, do cardio and eat less high-sugar and high fat foods, aiming for nutritious food. To put on muscle and give more definition, do weights. As long as you're eating some decent protein every day, you will make muscle. Unless of course you're going body building, which is a different kettle of fish altogether.

The atkins diet is not in discussion here. Im not looking to lose weight. Im not under the impression that eating protein alone makes your muscles bigger, I mentioned above that I was working out.

Thanks.

seamus

accensi0n wrote:

I'm aiming more towards definition than "bulking up" which is why I mentioned that I wanted to decrease my fat intake as much as possible. I understand that a balanced diet is essential but don't want eat foods that contain needed nutrients if they also contain fat.
It was mentioned above that nuts combined with something else complement each other and together are a good source of protein but i've also been told nuts contain the highest level of saturated fats. Not sure about this so maybe you can clear this up for me.

Thanks.

This is true enough. Because nuts are essentially meant to grow into plants, they are high in energy to allow the plant to grow quickly and without it's normal source of energy (the sun) in its first few months.

Don't cut out fats completely. Your body will not thank you. Fats are not bad. They are an essential part of any diet. They only cause problems when you eat too much, which people increasingly do. Dropping your fat intake will not aid the bulking up process.

accensi0n

seamus wrote:

Dropping your fat intake will not aid the bulking up process.

I was hoping it would help in definition. As in, the muscles would be more visible because of the lack of fat above them.

seamus

accensi0n wrote:

I was hoping it would help in definition. As in, the muscles would be more visible because of the lack of fat above them.

Good post just made here:
http://www.boards.ie/vbulletin/showthread.php?t=222697

Yep, lowering bodyfat % will improve your definition, but it won't make you any bigger

It's also not a matter of just cutting out fat. That will actually hinder your progress.

irlirishkev

accensi0n -

You and I seem to have the same goal.

I've increased my protein intake recently with the hope of increasing definition, or 'buffing up' if you like.

I've a very small frame, and have a hard time putting on muscle/mass.. So I've incorporated a protein shake into my diet. My diet however has not suffered. I estimate I now get about 100g of protein per day in my diet thanks to the shake and high protein foods combined. I weigh about 65Kg.
I haven't seen much of an improvement yet, but it's early days.

Incidentally, would Creatine have the desired effect, does anyone know?

Kevin.

pwd

creatine will aid you in building muscle and in increasing muscle tone.
A protein and glucose drink after every workout has been proven to be as effective as creatine.
include the 3 big compound exercises, which are squats, deadlifts and bench press. These will train most of your muscles, and increase testosterone and growth hormone levels in your body because of the level of effort required to perform them.
The prtein/glucose drink after training also raises growth hormone levels.

Doper Than U

The atkins diet is not in discussion here. Im not looking to lose weight. Im not under the impression that eating protein alone makes your muscles bigger, I mentioned above that I was working out.

Sorry, my post was a semi response to pwd's Atkins comment. The rest is valid re: building muscle while decreasing fat in order to aid definition.

accensi0n

seamus wrote:

Good post just made here:
http://www.boards.ie/vbulletin/showthread.php?t=222697

Cod liver oil tablets and sunflower seeds it is then.

thai_boxer4life

Would Peanut buter be a good source of protein for a 16 year old looking to bulk up a bit . i go to the gym 3 days a week as well as thai boxing but dont want to go near the powders ?

Hanley

IBL

Mellor

Peanut butter (and peanuts) are high in good fats, but not high in protein, it has its place in a bulk deit, you need a different source of protein