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High Protein Foods: For Fat Loss, Building Muscle

High protein foods contain at least 10-15 grams of protein per 100 grams, essential for muscle building and muscle retention. Animal protein sources like chicken breast, fish, eggs, and dairy provide complete amino acid profiles. Plant sources like legumes, tofu, and quinoa are also good protein sources, but need to be combined for a complete amino acid profile. Daily protein needs are between 1.6-2.2 grams per kilogram of body weight depending on goals.

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írta a cikket.

What are the best animal protein sources?

Which dairy products are rich in protein?

Are there good plant protein sources?

How much protein do meats and meat products contain?

Build every meal around a protein source: eggs or Greek yogurt for breakfast, chicken breast or fish for lunch, lean beef or tofu for dinner. Add protein to snacks too, like cottage cheese with fruit or protein shake, to reach daily 1.6-2.2 grams/kg intake. Combine plant and animal sources if following a mixed diet to get a complete amino acid profile. Distribute protein evenly throughout the day, 20-40 grams per meal is optimal for muscle protein synthesis.

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