Yes, we’re going to talk about protein, and what foods are good to get more protein in your diet. However, to preface that, I have a quick story to share that will give this article some background.
When I was 17 years old, I was skinny. 5’9”, 135lbs soaking wet. During this time, I had just ended my Junior Year of high school basketball. I started and played a lot, however, I was often times the smallest (shortest and/or skinniest) kid on the court. I had some skill but my physical stature was lacking.
Immediately after the end of that season, I made it my mission to put on as much muscle & size as possible.
So I started asking around & looking online: “What is the best way to put on more muscle?”
The common answer was to make sure I’m getting in plenty of protein & obviously lifting weights.
At that time, I didn’t have a clue what foods were high in protein.
Obviously, that was my next question: “What foods are high in protein?”
The answer I received the most, by different people: “Peanut Butter.”
Thankfully, I also heard to take protein powder as well.
I did both of those and ended up putting on 25 pounds before my senior basketball season. Stacking on size was a success.
But, looking back on it, I wouldn’t have made nearly the same amount of quality progress if I wasn’t taking protein powder and instead was solely relying on peanut butter as my main source of protein.
Reason: Peanut Butter is a terrible direct source of protein.
It’s not inherently ‘bad’ for you, at all. It has healthy fats & tastes good. BUT it has minimal protein compared to the amount of calories you take in from it.
For someone trying to put on size, like I was, peanut butter is a nice, quick way to get in more calories. More calories are needed to put on weight.
But to put on more muscle (not just weight on the scale in the form of body fat), you need to be taking in enough protein.
Again, that’s where the protein powder saved me.
However, this idea that peanut butter (or other items) are the foods you should be eating to get more protein in, is not correct.
But nutrition myths and inaccurate nutrition advice are constantly around us.
With all due respect, you've likely been lead astray by coworkers, pals, and even trainers on where to get additional protein in your diet.
I hate to break it you, Shelly from work, but quinoa is not a magic food with buttloads of protein.
I hate to break it you, Bill from boy’s bowling night, bacon is a horrible way to get more protein in your diet.
I hate to break it to you, Trainer Todd, but peanut butter is not solely the answer to building muscle.
In order to build muscle, you need to be taking in an adequate amount of protein (0.6-1.1 grams per pound of body weight is solid range to go off).
To lose mostly body fat when you’re losing weight, instead of a combination of muscle & fat, you need to be getting in an adequate amount of protein as well.
However, among most humans, there is a lot of confusion about which foods are actually good protein sources to lose fat or build muscle.
No food is inherently 'bad' or 'good'. Rather, it's all about the context of the specific food.
Butttt from the context of getting an adequate amount of protein in your diet from sources that also keep overall calories low enough that you're actually going to lose fat…
Orrrr so that you’re not gaining mostly body fat & minimal muscle as your weight on the scale increases…..
Yeah. There are good & bad sources of protein.
The two lists below go over:
Bad Primary Sources Of Protein (That People Think Are Good) & Why They’re Bad
Good Primary Sources Of Protein & Why They’re Good
Bad Primary Sources Of Protein:
Peanut Butter
Almonds
Peanuts
Any Nuts or Nut Butter
Cheese
Full Fat Milk
Quinoa
Broccoli
Bacon
Hot Dogs
Sausage
Why These Are Bad:
Nuts & Nut Butters are high in fat, while not being very high in protein. Per gram, fat has 9 calories & protein only has 4 calories. Any time a food is higher in fat than protein, it’s not the ideal protein choice. A serving of peanut butter normally has around 16 grams of fat (145 calories from fat) & only around 6 grams of protein (25 calories from protein). Wayyy higher in fat.
Cheese & Full Fat Milk are also high in fat compared to the amount of protein.
Processed meats such as hot dogs & sausage are normally a mix up of the fattier parts of an animal. With these items, there is a minimal amount of protein, with a lotttttt of fat.
Although bacon isn’t as processed as hot dogs or sausage, it still is higher in fat compared to the protein amount. Bacon is normally from a fattier part of the animal as well, which means minimal protein for you.
Broccoli (and other green veggies) have some protein and are a lower calorie food. But they’re so nutrient dense & low calorie that it’s impossible to get your protein needs solely from eating broccoli or green veggies. For example, one giant stalk of broccoli only has 4 grams of protein. Imagine trying to eat stalks of broccoli until you got to around 100 (or more) grams of protein. Not happening.
Quinoa. You know how people would never say pasta is a high protein food? Quinoa has the same amount of protein as pasta. As far as the overall calorie & macronutrient breakdown of quinoa and pasta, they’re pretty much the same. Quinoa has more vitamins and minerals that will help you function better. But as far as building/retaining muscle & losing body fat, pasta and quinoa are equal. And neither should be your primary source of protein.
These foods aren’t overall bad. Hell, most of them are great additions to a balanced, healthy diet. However, to get enough protein in, these aren’t the options you should be going with.
Good Primary Sources Of Protein:
Chicken Breast
Turkey
Fish (Haddock, Tilapia, Salmon, Shrimp)
Low Fat Dairy Products (Greek Yogurt, Cottage Cheese)
Lean Ground Beef (90% or leaner)
Whey Protein
Egg Whites
Protein Powder or Shakes
Reason: All of these options are low/no carb or fat, with mostly protein. Simple as that.
If you need to start getting more protein in your diet, implement these items.
And if Bill from bowling club starts telling you that bacon is high in protein but he’s wondering why he doesn’t look any better, now you know.