Get fit with protein power.
Have you been struggling with food cravings? Weight loss efforts left you feeling starved and hangry? The most likely reason is not balancing your meals. As we all know, exercise and nutrition are two sides of the same coin. When you exercise, your body is constantly working on shedding fat and building muscle. Muscle doesn't just refer to the visible biceps and triceps. Protein is the building block for all muscular development.
It is recommended you get at least 10% of your daily calories from protein.
Low-carb diets can help you shed the pounds. When you burn more fat than you consume in carbs, your body gets leaner. However, in trying low-carb diets, people often fail to consume enough calories or enough protein. Make sure you are on a diet that provides enough veggies, fruit, and protein sources to give you a sustainable weight management program. Try our 30-Day Nutritional Coaching program and get guidance on meal planning and more. READ MORE HERE
While it's important to consume protein, the kind of protein you consume makes all the difference; everyone can find the right protein, yes, even vegetarians and vegans. In this two-part blog, we will talk about animal protein, vegetarian protein, and vegan protein. This week's blog is all animal protein foods to help you stay satiated on your fitness journey.
Full of protein and low in fat, fish is a fantastic protein source. So when you're looking for a protein pick me up, there is plenty of fish in the sea. Quick to cook, easy to pair, here are some protein-rich fish options.
Tuna for muscle growth
A tender source of high-quality lean protein. A single serving can pack a punch of protein.
Though higher in fat, salmon is excellent for muscle building, good for heart health, full of omega-3 fatty acids and vitamins. Sign up for a Salsa City Membership and get unlimited access to our Nutrition Page. Full of recipes, from lunch options like Salmon and Peach Salad to Asian-inspired dinners like Miso Salmon with zucchini noodles, you won't ever wonder what to make.
Fit Tip: For maximum health benefits, try to source free-range fish versus farmed fish.
Save your muscles, eat shellfish. Full of essential amino acids (the building blocks of protein), shellfish is a light meat to add to your meal.
Seared Scallops a quick and nutrient-rich meal paired with Brussel sprouts. This dish is a good source of protein, minerals, and vitamins.
High-quality protein equal to or better than that of milk, red meat, or soy, lobster is an excellent addition to your high protein meal.
One of the most accessible forms of protein is animal protein. Though all animal protein isn't healthy, with the right guidance you can learn to balance your meals for weightless and muscle gain.
A protein-rich low-fat red meat the better than other red meats due to its lower levels of saturated fat. It is a complete source of protein and high in iron, zinc, vitamins like vitamin B
Come fall, turkey is available plentifully. Turkey is a source of niacin, vitamin B6, zinc, and the amino acid tryptophan.
Roasted turkey is low in saturated fat and has a lower total fat content; it is also lower in cholesterol than chicken, pork, or beef.
Turkey can improve mood because it contains tryptophan, which produces a neurotransmitter called serotonin. Serotonin plays a key role in enhancing mood. Tryptophan also works on strengthening the immune system. So gobble-gobble up.
Try our recipe for Mashed Potato and Turkey
Beef jerky is a good source of zinc, iron, vitamin B12, phosphorus, and folate. It is a good source of protein, a great portable on-the-go snack.
Even though it makes a great occasional filler, don't over-eat jerky; it's high in sodium, and most of your protein should come from unprocessed meats.
Chicken can be consumed in various forms. Cuts like the thigh have higher calories than breast; keeping the skin or frying isn't the best way's to consume your protein source. Chicken is full of nutrients like amino acids, and it is also a good meat for heart health and weight loss.
Chicken is a part of so many recipes, but few are healthy and quick.
Here are our top 10 chicken recipes on the Salsa City Nutrition Page.
Chicken Veggie Stir Fry: A veggie, protein, low carb, yummy flavorful lunch.
Honey Mustard Chicken Salad: Tangy, sweet, and perfect for warm summer afternoons.
Thai Peanut Chicken: An Asian-inspired, budget-friendly, healthy dinner.
Lemon and Almond Roasted Salad: A refreshing light spring-like meal in a bowl with chicken, spring onion, yogurt, and more.
Healthy Fried Rice: Yup, HEALTHY & FRIED perfect to use leftover rice, try this Asian-inspired dinner option.
Quinoa Salad: A colorful, healthy, wholesome, whole-grain salad.
Lettuce Tacos: Trying no carb? Satisfy taco cravings with this refreshing recipe
Sweet Summer Salad: This berry delicious salad is perfect for lunch or brunch.
Grilled Chicken with Pineapple: Your pine-ness deserves some fineapple. #Treatyoself.
Waldorf Chicken: Be-leaf us, this salad is so tasty.
One of the best sources of protein, eggs are egg-cellent for weight loss. Enjoy these scrambled, boiled, or add em to other proteins like salmon, tuna, or chicken.
Filling and sure to keep you fuelled for long, egg whites provide a Nutrient-Rich quality protein with good cholesterol and Vitamin D; here are our top 5 egg recipes for weight loss.
Smoked Salmon, Feta Omelet: A sofishticated, gluten-free, high protein, quick breakfast.
Spanish Zucchini Tortilla: Wrap your head around this quick healthy high protein Mexican Inspired Lunch.
Blueberry Muffins: Keto, Paleo, Low Carb Muffins
Breakfast Turkey Bake: A grab-and-go high protein breakfast.
Lean Stuffed Peppers: Stuff yourself on these delicious peppers.
Fit-Tip: Start your day with four boiled egg whites to keep your energy levels up all day.
Join the Salsa City Membership Program and access numerous high-protein, low-carb recipes to help you accomplish your goals. Our dedicated team of instructors can help you with tailor-made workouts, benefit with free-for-member programs such as challenges, and get discounts on special classes, massages, and more.
Stay tuned for all the juicy details on Vegetarian and Vegan Protein in Part 2 of this post.
By Sargam Merchant
For Salsa City Fitness Troy.