High Protein Foods That Will Help You Reach Your Fitness Goals
When balancing your macronutrients: fats, carbohydrates, and proteins, it is important to have a goal in mind, a plan for what you want to get out of your body. Are you looking to maintain your current body composition and structure? Are you interested in gaining muscle mass, or losing body fat? Even your age can be a factor where macronutrients are concerned. Here are a few things to keep in mind.
- Focus your diet on foods higher in carbohydrates if you’re actively building muscle mass.
- Focus on a fairly balanced macronutrient diet to maintain your current body composition.
- Focus on adding high protein foods to your diet to lose body fat.
- Children need higher percentages of fat and carbohydrates in their diets.
Bodybuilding Ratio: Moderate Intake of High Protein Foods
Bodybuilding Macro Ratio
Fat Percentage = 15-25%
Carbohydrate Percentage = 40-60%
Protein Percentage = 25-30%
High Protein Foods Best for Bodybuilding
Black Beans (cooked)
- Serving Size – 1 Cup
- Calories – 227
- Fat – 1 grams
- Carbohydrate – 41 grams
- Protein – 15 grams
- Fat Percentage = 3%
- Carbohydrate Percentage = 74%
- Protein Percentage = 23%
Broccoli
- Serving Size – ½ Cup
- Calories – 27
- Fat – 0 grams
- Carbohydrate – 6 grams
- Protein – 2 grams
- Fat Percentage = 10%
- Carbohydrate Percentage = 73%
- Protein Percentage = 17%
Brussels Sprouts
- Serving Size – ½ Cup
- Calories – 28
- Fat – 0 grams
- Carbohydrate – 6 grams
- Protein – 2 grams
- Fat Percentage = 12%
- Carbohydrate Percentage = 71%
- Protein Percentage = 17%
Chickpeas (Cooked)
- Serving Size – 1 Cup
- Calories – 269
- Fat – 4 grams
- Carbohydrate – 45 grams
- Protein – 15 grams
- Fat Percentage = 13%
- Carbohydrate Percentage = 68%
- Protein Percentage = 19%
Green Peas (cooked)
- Serving Size – 1 cup (145 grams)
- Calories – 134
- Fat – 0 grams
- Carbohydrate – 25 grams
- Protein – 9 grams
- Fat Percentage = 2%
- Carbohydrate Percentage = 76%
- Protein Percentage = 22%
Lentils (cooked)
- Serving Size – 1 Cup
- Calories – 230
- Fat – 1 grams
- Carbohydrate – 40 grams
- Protein – 18 grams
- Fat Percentage = 3%
- Carbohydrate Percentage = 70%
- Protein Percentage = 27%
Lima Beans (cooked)
- Serving Size – 1 Cup
- Calories – 216
- Fat – 1 grams
- Carbohydrate – 39 grams
- Protein – 15 grams
- Fat Percentage = 3%
- Carbohydrate Percentage = 73%
- Protein Percentage = 24%
Milk (1% fat)
- Serving Size – 8 ounces
- Calories – 102
- Fat – 2 grams
- Carbohydrate – 13 grams
- Protein – 8 grams
- Fat Percentage = 20%
- Carbohydrate Percentage = 46%
- Protein Percentage = 34%
Plain Yogurt
- Serving Size – 1 Cup
- Calories – 137
- Fat – 0 grams
- Carbohydrate – 19 grams
- Protein – 14 grams
- Fat Percentage = 3%
- Carbohydrate Percentage = 53%
- Protein Percentage = 44%
Maintenance Ratio: Moderate Intake of High Protein Foods
Maintenance Macro Ratio
Fat Percentage = 25-35%
Carbohydrate Percentage = 30-50%
Protein Percentage = 25-35%
High Protein Foods Best for Maintenance
Cod
- Serving Size – 3 ounces
- Calories – 89
- Fat – 1 grams
- Carbohydrate – 0 grams
- Protein – 19 grams
- Fat Percentage = 7%
- Carbohydrate Percentage = 0%
- Protein Percentage = 93%
Halibut
- Serving Size – 3 ounces
- Calories – 119
- Fat – 2 grams
- Carbohydrate – 0 grams
- Protein – 23 grams
- Fat Percentage = 19%
- Carbohydrate Percentage = 0%
- Protein Percentage = 31%
Pork Loin (top loin)
- Serving Size – 3 ounces
- Calories – 206
- Fat – 12 grams
- Carbohydrate – 0 grams
- Protein – 23 grams
- Fat Percentage = 24%
- Carbohydrate Percentage = 0%
- Protein Percentage = 76%
Shrimp
- Serving Size – 3 ounces
- Calories – 84
- Fat – 1 grams
- Carbohydrate – 0 grams
- Protein – 18 grams
- Fat Percentage = 10%
- Carbohydrate Percentage = 0%
- Protein Percentage = 90%
Tilapia
- Serving Size – 3 Ounces
- Calories – 108
- Fat – 3 grams
- Carbohydrate – 0 grams
- Protein – 21 grams
- Fat Percentage = 19%
- Carbohydrate Percentage = 0%
- Protein Percentage = 81%
Body Fat Loss Ratio: High Intake of High Protein Foods
Body Fat Loss Ratio
Fat Percentage = 30-40%
Carbohydrate Percentage = 10-30%
Protein Percentage = 40-50%
High Protein Foods Best for Body Fat Loss
Almonds (no salt)
- Serving Size – 1 ounce
- Calories – 169
- Fat – 15 grams
- Carbohydrate – 5 grams
- Protein – 6 grams
- Fat Percentage = 74%
- Carbohydrate Percentage = 13%
- Protein Percentage = 13%
Anchovies (canned in oil)
- Serving Size – 1 ounce
- Calories – 59
- Fat – 3 grams
- Carbohydrate – 0
- Protein – 8 grams
- Fat Percentage = 41%
- Carbohydrate Percentage = 0%
- Protein Percentage = 59%
Canadian Bacon
- Serving Size – 3 Ounces
- Calories – 156
- Fat – 6 grams
- Carbohydrate – 1 gram
- Protein – 21 grams
- Fat Percentage = 41%
- Carbohydrate Percentage = 3%
- Protein Percentage = 56%
Chicken Breast (Skinless – Cooked)
- Serving Size – 3 Ounces
- Calories – 142
- Fat – 3 grams
- Carbohydrate – 0 grams
- Protein – 27 grams
- Fat Percentage = 20%
- Carbohydrate Percentage = 0%
- Protein Percentage = 80%
Cottage Cheese
- Serving Size – 1 Cup (small curd)
- Calories – 221
- Fat – 10 grams
- Carbohydrate – 8 grams
- Protein – 25 grams
- Fat Percentage = 39%
- Carbohydrate Percentage = 13%
- Protein Percentage = 48%
Eggs
- Serving Size – 1 Egg (large – boiled)
- Calories – 77
- Fat – 5 grams
- Carbohydrate – 1 grams
- Protein – 6 grams
- Fat Percentage = 62%
- Carbohydrate Percentage = 3%
- Protein Percentage = 35%
Flaxseed
- Serving Size – 1 Cup
- Calories – 897
- Fat – 71 grams
- Carbohydrate – 49 grams
- Protein – 31 grams
- Fat Percentage = 66%
- Carbohydrate Percentage = 22%
- Protein Percentage = 12%
Ground Beef (90% lean/10% fat)
- Serving Size – 3 ounces
- Calories – 196
- Fat – 10 grams
- Carbohydrate – 0 grams
- Protein – 24 grams
- Fat Percentage = 47%
- Carbohydrate Percentage = 0%
- Protein Percentage = 53%
Ham (extra lean 5% fat)
- Serving Size – 3 ounces
- Calories – 123
- Fat – 5 grams
- Carbohydrate – 1 grams
- Protein – 18 grams
- Fat Percentage = 34%
- Carbohydrate Percentage = 4%
- Protein Percentage = 62%
Sardines (canned in oil)
- Serving Size – 1 Can (3.75 ounces)
- Calories – 191
- Fat – 11 grams
- Carbohydrate – 0 grams
- Protein – 23 grams
- Fat Percentage = 50%
- Carbohydrate Percentage = 0%
- Protein Percentage = 50%
Salmon (Sockeye)
- Serving Size – 3 Ounces
- Calories – 291
- Fat – 9 grams
- Carbohydrate – 0 grams
- Protein – 51 grams
- Fat Percentage = 30%
- Carbohydrate Percentage = 0%
- Protein Percentage = 70%
Steak
- Serving Size – 3 Ounces
- Calories – 225
- Fat – 13 grams
- Carbohydrate – 0 grams
- Protein – 25 grams
- Fat Percentage = 52%
- Carbohydrate Percentage = 0%
- Protein Percentage = 48%
Tuna (Bluefin – Cooked)
- Serving Size – 3 ounces
- Calories – 156
- Fat – 5 grams
- Carbohydrate – 0 grams
- Protein – 25 grams
- Fat Percentage = 31%
- Carbohydrate Percentage = 0%
- Protein Percentage = 69%
Turkey Breast (Cooked)
- Serving Size – 3 Ounces
- Calories – 159
- Fat – 6 grams
- Carbohydrate – 0 grams
- Protein – 24 grams
- Fat Percentage = 35%
- Carbohydrate Percentage = 0%
- Protein Percentage = 65%
Veal Breast (Cooked)
- Serving Size – 3 Ounces
- Calories – 226
- Fat – 14 grams
- Carbohydrate – 0 grams
- Protein – 23 grams
- Fat Percentage = 57%
- Carbohydrate Percentage = 0%
- Protein Percentage = 43%
Children Ratio: Low Intake of High Protein Foods
Children Macronutrient Ratio
Fat Percentage = 30-40%
Carbohydrate Percentage = 45-65%
Protein Percentage = 20-30%
High Protein Foods Best for Children
Navy Beans (cooked)
- Serving Size – 1 cup
- Calories – 255
- Fat – 1 gram
- Carbohydrate – 48 grams
- Protein – 15 grams
- Fat Percentage = 4%
- Carbohydrate Percentage = 76%
- Protein Percentage = 20%
Oats
- Serving Size – 1 Cup
- Calories – 307
- Fat – 5 grams
- Carbohydrate – 56 grams
- Protein – 11 grams
- Fat Percentage = 14%
- Carbohydrate Percentage = 74%
- Protein Percentage = 12%
Peanut Butter (smooth)
- Serving Size – 2 tbsp
- Calories – 188
- Fat – 16 grams
- Carbohydrate – 6 grams
- Protein – 8 grams
- Fat Percentage = 72%
- Carbohydrate Percentage = 13%
- Protein Percentage = 15%
Pepperoni
- Serving Size – 3.5 ounces
- Calories – 494
- Fat – 44 grams
- Carbohydrate – 0 grams
- Protein – 23 grams
- Fat Percentage = 80%
- Carbohydrate Percentage = 0%
- Protein Percentage = 20%
Quinoa (cooked)
- Serving Size – 1 Cup
- Calories – 222
- Fat – 4 grams
- Carbohydrate – 39 grams
- Protein – 8 grams
- Fat Percentage = 14%
- Carbohydrate Percentage = 71%
- Protein Percentage = 15%
Swiss Cheese
- Serving Size – 1 ounce (1 slice)
- Calories – 106
- Fat – 8 grams
- Carbohydrate – 2 grams
- Protein – 8 grams
- Fat Percentage = 64%
- Carbohydrate Percentage = 6%
- Protein Percentage = 30%
Other High Protein Foods
Bacon (cured – baked)
- Serving Size – 3 Ounces
- Calories – 459
- Fat – 36 grams
- Carbohydrate – 0 grams
- Protein – 30 grams
- Fat Percentage = 71%
- Carbohydrate Percentage = 1%
- Protein Percentage = 28%
Corned Beef
- Serving Size – 3 ounces
- Calories – 213
- Fat – 16 grams
- Carbohydrate – 0 grams
- Protein – 15 grams
- Fat Percentage = 36%
- Carbohydrate Percentage = 1%
- Protein Percentage = 31%
Peanuts
- Serving Size – 1 ounce
- Calories – 164
- Fat – 14 grams
- Carbohydrate – 6 grams
- Protein – 7 grams
- Fat Percentage = 71%
- Carbohydrate Percentage = 15%
- Protein Percentage = 14%
Pistachios
- Serving Size – 1 ounce
- Calories – 160
- Fat – 13 grams
- Carbohydrate – 8 grams
- Protein – 6 grams
- Fat Percentage = 67%
- Carbohydrate Percentage = 20%
- Protein Percentage = 13%
Pumpkin Seeds
- Serving Size – 1 ounce
- Calories – 146
- Fat – 12 grams
- Carbohydrate – 4 grams
- Protein – 9 grams
- Fat Percentage = 68%
- Carbohydrate Percentage = 10%
- Protein Percentage = 22%
Sunflower Seeds
- Serving Size – 1 ounce
- Calories – 163
- Fat – 14 grams
- Carbohydrate – 7 grams
- Protein – 5 grams
- Fat Percentage = 72%
- Carbohydrate Percentage = 16%
- Protein Percentage = 12%
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