It cannot be said enough that eating high protein foods is the only sure way to adding weight without looking flabby. If you are wisely involved in exercises to convert calories to weight, then not taking in enough protein will make it difficult for your body to repair damages done by exercise to the tissues and muscles.
All proteins are made up of the same building block – amino acids. Yet proteins differ markedly in their ability to help you add weight. If you want to gain weight fast, then you must pay attention to the kinds and proportions of all the food you eat especially proteins.
Simple Ways to Know the Best High Protein Foods?
The first thing to look out for in identifying the best high protein foods for weight gain is the fat content (saturated fat to be precise). The next thing is to look up the biological value rating. This tells you how easily the body can utilize their protein content. the last and most important attribute of a good high protein food is the completeness of the protein. There are 20 amino acids the human body requires that it can’t make for itself, and these are called essential amino acids. A complete amino acid contains all the essential amino acids.
High Protein Food Number One – Eggs
Eggs are an indisputable part of any weight gain diet. They contain complete proteins and are easy to digest. Remember that eggs are Mother Nature’s way of providing new life with all it needs to grow and develop. The biological value of eggs is over 90, so the body finds it easy to build new muscles from egg protein, as would be expected. You can hard boil some eggs and carry them around as a snack. The only disadvantage is that they have a high cholesterol content. you should see your doctor before indulging indiscriminately in eggs. Or avoid the yolk, which is where the fats are concentrated, and eat just the whites.
Second High Protein Food – Red Meat
Red meat has unjustifiably acquired a bad reputation as an unhealthy food choice. This is because of its high saturated fat content. To avoid this, eat lean cuts of red meat. The meat could be beef or venison. To be on the safe side, don’t gorge on red meat. Try to eat it not more than two times in a week. It is calorie dense but has a lower biological value (70) than eggs.
Third High Protein Food – Fish
All fish, and particularly oily fish like salmon, are important components of a weight gain diet for two reasons – they are good sources of saturated fat-free high quality protein and they contain omega oils which protect the heart. Their biological value ranges from 70 to 80. Fish, although less complete than red or white meat, is easier to digest.
Fourth High Protein Food – White Meat
This is an excellent choice for weight gain. Chicken and turkey provide high quality protein with a biological value of 80. Furthermore, they are easily available worldwide. It is best to use the lean cuts and vary the preparation methods to ensure you don’t get bored with this easy to digest weight gain booster.
Fifth High Protein Food – Milk and Dairy Products
Milk is surpassed only by eggs as a weight gain food. It has a high biological value ranging from 80 to 90, and like white meat, is available all year round. Milk and other dairy products have a lot of saturated fats, so you should stick to low fat milk, skimmed milk and other fat-reduced diary products. The only major disadvantage of dairy products is that some people are allergic to them.
Other protein high foods you should take to gain weight include kidney beans (biological value of 50) and pork. Beans are cheap and can be prepared in a variety of ways. Soy beans are very good too, although the taste is too strong for many. Dolce Zamora in an article on a Webmed Healthy Ways to Gain Weight, recommends that you add grated cooked eggs and ground chicken to your meals as a quick protein booster. Whatever you do, drink lots of protein shakes, which you can make at home, to supplement the proteins and other nutrients you get from the meals, and don’t forget to engage in purposeful exercises.
Katherine Zeratsky, R.D., L.D. Mayo Clinic How to add Pounds Healthfully