If you want to gain muscle mass and reduce your body fat, you should know them. Here you can find them. lean proteins
If you care about what you eat and your health – and especially if you exercise and are trying to gain muscle mass – it is more than likely that you know the importance of consuming lean proteins. They are one of the three groups of essential nutrients in a good diet, along with carbohydrates and fats, so you should never neglect their consumption.
Lean proteins in particular are those considered to be of the highest quality, since they contain little fat and are of greater ‘purity’. Among other things, proteins of this type regulate the body, strengthen the immune system, raise energy levels and contribute to the formation – and good condition – of muscles.
Hence, although they are essential for anyone, be it athletes or some people who want to gain strength and develop their muscle mass the most interested in consuming them.
These proteins are also ideal if you are looking to lose weight. If this type of protein coincides with a high fiber content, -as it happens with quinoa or some legumes, for example- they are much more satiating, preventing overeating and controlling what is known as emotional hunger. Where can you find lean proteins?
We present you the foods that contain them to a greater extent and that you should include in your diet if what you want is to lose weight in the form of fat and gain strength and muscle. Chicken or turkey meat, eggs, white fish, dairy … Take note of them!
Chicken and turkey:
The proteins provided by white meat, chicken and turkey, are of high biological value, low in fat, and perfect so that cholesterol does not rise. They are healthier than red meat.
White fish such as hake, sole or cod contain less than 5% fat and between 10% and 20% of good quality protein. Consume them grilled.
Dairy products offer lean proteins and are healthy by also providing vitamins and minerals such as calcium. It is worth mentioning yogurt or cottage cheese, a low-fat cheese that contains proteins of great biological value due to its animal origin.
Very complete nutritionally, they have a large amount of lean protein. Especially the egg white, which offers 11% protein.
Considered a superfood. In addition to fiber, it provides protein and can be consumed in a thousand and one ways: in salads, with pasta …
Although it should not be abused (white meat is better), it is very useful for strengthening muscles. A small piece of red meat provides about 20 grams of protein.
A handful of walnuts, almonds, and other dried fruits is an ideal way to consume quality lean protein.