Choose these "high-quality proteins" first when you go to the supermarket! Nutritionist Reveals "15 Must-Buy Ingredients to Build Muscle and Lose Fat"
I want to go to the supermarket to buy some healthy ingredients after get off work, but I hesitate in front of the freezer for a long time, not knowing what to choose? How should you combine your daily fitness training with your diet to achieve the effect of “building muscle and losing fat” as quickly as possible? Nutritionist Gao Minmin revealed in the community that if you want to increase your daily fitness benefits by consuming high-quality protein, you may wish to refer to the following “supermarket shopping list”:
1. Filet mignon
Calories: 184kcal
Carbohydrate: 0.1g
Protein: 20.6g
Fat: 10.7g
2. Soft-boiled eggs
Calories: 175kcal
Carbohydrate: 3.8g
Protein: 14.3g
Fat: 11.5g
3. Bangbang legs
Calories: 151kcal
Carbohydrate: 0g
Protein: 18.9g
Fat: 7.8g
4. Ayu
Calories: 147kcal
Carbohydrate: 0g
Protein: 18.5g
Fat: 7.5g
5. Pork shank
Calories: 123kcal
Carbohydrate: 0.4g
Protein: 20.4g
Fat: 4g
6. Skinless chicken breast
Calories: 117kcal
Carbohydrate: 0.6g
Protein: 23.3g
Fat: 1.9g
Recommended reading: Is there a big difference in calories between different parts of beef? Nutritionists recommend “this part” the most: it tastes soft and tender and has less fat.
7. Snapper
Calories: 110kcal
Carbohydrate: 2.5g
Protein: 18.2g
Fat: 3.6g
8. Chicken tenders (chicken tenderloin)
Calories: 109kcal
Carbohydrate: 0g
Protein: 24.2g
Fat: 0.6g
9. White shrimps
Calories: 103kcal
Carbohydrate: 0g
Protein: 22g
Fat: 1g
10.grass shrimp
Calories: 100kcal
Carbohydrate: 1g
Protein: 22g
Fat: 7g
11. Edamame with pods
Calories: 97kcal
Carbohydrate: 15g
Protein: 12.9g
Fat: 1.7g
12. Traditional tofu
Calories: 87kcal
Carbohydrate: 6g
Protein: 8.5g
Fat: 3.4g
Recommended reading: Can a vegetarian diet also “build muscle and reduce fat”? Research recommends 8 must-eat sources of “plant-based protein”
13. Scallops
Calories: 57kcal
Carbohydrate: 1.7g
Protein: 12.7g
Fat: 0.4g
14. Squid rings
Calories: 50kcal
Carbohydrate: 3g
Protein: 11g
Fat: 0g
15. Clams
Calories: 37kcal
Carbohydrate: 2.7g
Protein: 7.6g
Fat: 0.5g
Nutritionist Gao Minmin said that meat products that are popular among fitness and weight loss people, such as chicken breast and tenderloin, have very low fat content, accounting for only about 8% of the main calories of fat. Not only that, eggs are also an important source of high-quality protein. The “protein” in them does not contain cholesterol and is widely loved by fitness athletes because it helps build muscle and reduce fat.
In addition, protein is not only found in meat foods. Plant-based proteins contain lower fat and cholesterol, and are rich in dietary fiber and phytochemicals. Nutritionist Gao Minmin recommends that you should eat an appropriate amount of plant-based protein every day to replace part of the animal-based protein, such as edamame, black beans and soybeans. They have high protein content, low fat content, and are “complete proteins”, which is suitable for vegetarians. It is an essential source of protein.
Finally, nutritionist Gao Minmin reminds that if you don’t know how much protein you need to consume every day, you can use the daily protein intake of normal adults as a reference, that is, “body weight (kg) multiplied by 0.8”, which is the amount of protein (grams). It is intuitively recommended to take in 3-8 servings of protein every day, one serving is the size of a palm, containing approximately 21-35 grams of protein, which is better for building muscle and reducing fat.
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