Eating foods that are high in protein is a great way to build muscle mass and achieve your life-long weight loss goals. The Body Beast program is designed to help you increase your strength and your muscle size and protein is the main nutrient for gaining muscle mass. Protein is made up of amino acids. Amino acids are the cornerstone of protein and protein is the foundation of muscle.
That’s why it is so important for muscle growth and recovery. Because our muscles are made up of protein and our body uses protein to build and repair tissues to make enzymes, hormones, and other body chemicals. In other words if you don’t get enough protein, you cannot build muscles. In order to do that you need to provide your body with the fuel it needs. The great thing about protein is your body does not store it. Whatever is not needed the body excrete as waste. But, just eating more protein and not stimulating your muscles through exercise will not make you bigger.
You have to put in the work in addition to adding protein to your diet. It is believed that the best protein sources are derived from animal sources like meat, fish, eggs, and milk. Eating small balanced meals that contain protein starting first thing in the morning and lasting throughout the day will help to keep muscles strong and functioning properly. This also will help prevent muscle breakdown.
Here are the top 10 foods packed with protein to eat while doing Body Beast:
Beans
Beans are inexpensive, quick and easy to prepare, high in fiber, low in fat, and rich in muscle-building protein. Lentils are a triple threat, for example are an excellent source of building muscle. One cup of cooked lentils contains 230 calories, 18 grams of protein, 16 grams of fiber, and 40 grams of slow to digest quality carbohydrates. Great added to or mixed in with brown rice, sprinkled over a salad, or as a side dish. Chickpeas are another great option. If you are having trouble getting big and staying lean, replace some of the rice and grain in your diet with chickpeas. They contain 45 grams of slow-acting carbs per cup along with 12 grams of fiber.
Eggs
Eggs can help you build some serious muscle. Hard boiled eggs for breakfast or a quick snack is a great way to incorporate protein into your daily intake.
Fish/Seafood
If you don’t like eating fish or seafood, be sure to take a fish oil supplement to gain the benefits fish and seafood provide. Salmon, for example, contains both high-quality protein, it is low in saturated fat and high in omega-3 fats like EPA and DHA. These omega-3 fatty acids prevent muscle breakdown and have the ability to improve heart health. Tuna is rich in protein and very lean. A single 5-oz can of chunk white tuna (actually albacore, a tuna relative) contains 30 grams of protein. Shrimp is another great source of lean protein and is fairly inexpensive and can be used to make a variety of dishes. Mahi-Mahi also easy to cook with, tastes delicious, and contains 16 grams of protein with very little fat per 3-oz serving. Throw it on the grill and serve with a splash of lime.
Lean Beef and Bison
Lean beef like tenderloin, sirloin, or eye of round are some of the best muscle-building foods because beef contains combination of protein like essential amino acids, B-vitamins, and creatine. Beef also contains a mixture of saturated fat, which is believed to support healthy testosterone levels, and monounsaturated fat, for a healthy heart. Bison is also a great option for a lean meat. It contains only 2-3 grams of fat per 3.5-ounce serving. It also has fewer calories per ounce than beef, making it a great source of protein for people trying to stay lean. Lean Pork Tenderloin
Lean pork tenderloin is somewhat lean and still provides a good amount protein, making it a great muscle-building food. It’s also pretty easy to prepare.
Skinless, White-Meat Poultry
Rotisserie chicken, available at most grocery stores, provides high quality protein in a delicious easy to prepare package. Have one or two breasts, or mix and match light and dark meat—whichever fits your diet. Commonly used in place of chicken, white meat from a turkey is among the leanest meat around. Deli meat is great but make sure it’s low-sodium, extra-lean, and free of preservatives. Ground turkey (99% lean) is great in dishes like meatballs, hamburgers, or chili.
Shakeology and Body Beast Supplements
Body Beast would not be complete if not for the Beast Supplements.
Hardcore Base Shake- a flavorful whey protein. It is recommended that you take this post workout which is why I add it to my breakfast Shakeology shake right after my workout along with the Fuel Shot. It contains 18 grams of protein per serving!
Fuel Shot- used as a recovery drink by mixing it with the Base Shake and Shakeology. It is a carb-rich supplement that helps to replenish depleted glycogen stores after an intense workout. The Fuel Shot is the perfect way to fuel your muscles after the Body Beast workout.
Shakeology
A protein and carbohydrate post workout recovery shake should be the cornerstone of your muscle-building program. Shakeology is a must while doing Body Beast and really sets the stage for ideal muscle growth and optimal nutrient usage.
MAX Creatine- pure creatine monohydrate.
Super Suma- made from suma root it contains Beachbody’s exclusive plant based enzyme system for enhanced benefits. Super Suma can increase muscle strength, size, and endurance. Although Super Suma is completely natural without common side effects of steroids, it will trigger a fals positive result on a steroid test. So if you are an athlete or military personnel who might be tested for performance enhancing products, skip the Super Suma.
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Dairy –
(Greek, Skim, or low-fat yogurt/Skim or low-fat milk/Cottage Cheese/Fat-free or low-fat cheese)
Greek yogurt is even richer in protein than the regular variety, and contains probiotics. Be careful not to splurge on flavored yogurts, though, since they are contain unneeded sugar. Instead try adding some fresh fruit.
When you are out of protein powder, or Shakeology, chocolate milk is your next best post workout option. Chocolate milk is great at stopping muscle breakdown and kicking muscle growth into action. Cottage cheese contains live cultures—also known as good bacteria—that will help you break down and absorb all the nutrients you need to get bigger and stronger.
Brown Rice
Cooked brown rice has five grams of protein per cup, making it a good vegetarian, muscle-building food.
Seeds – (Quinoa, Chia seed, Hemp seed, Flax seed)
Quinoa is packed with protein. The three varieties of quinoa (red, black, and white) are terrific substitutes for starchier grains, and each also includes high amounts of vital muscle-building compounds like iron, magnesium and vitamin B-6. Chia seeds are rich in omega-3 and omega-6 fatty acids, soluble fiber, potassium, and antioxidants. They are a great additive to your morning Shakeology. Hempseed often sold as a protein powder is rich in protein and also omega-3 and omega-6 fatty acids, which have been shown to have a number of healthy benefits. Flaxseed is a great source of fiber, fatty acids, and protein. Flaxseed usually packaged in supplement tablets, ground-up powder, and oil forms has been shown to reduce hypertension, prevent skin cancer, fight depression, and reduce the risk of liver disease.
The nutritional element of the Body Beast program is pretty amazing in that it is not about reducing calories but instead demonstrates how to fuel your body and your workouts by “eating like a beast”. If you want to increase muscle size and maintain your new muscle growth, you need to consume the right amount of calories, food, and macronutrients. The eating plan provided in the Body Beast program teaches you how to eat and shows you what to eat so you don’t have to figure it out on your own.
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