13 Tasty High Protein Foods for Muscle Growth & Fat Loss (Infographic)

eggs on a table

Protein shakes and powders. Everybody who’s in shape seems to bulk up on protein, right? (Well, yes and no.) Our bodies need protein to build and repair tissues, as well as to make enzymes, hormones, and other important chemicals. It’s an essential building block for our bones, muscles, cartilage, skin and blood. While it’s true many of us could benefit from getting more protein into our diet, getting said protein from the right food sources is key. That’s why, without further ado, we’re giving you the skinny on our 13 favorite high protein foods:

13 high protein foods

High Protein Foods: Some Drawbacks

The average woman needs about 46 grams of protein daily. Men should get about 56 grams per day. If more than 35 percent of your calories come from protein, the Centers for Disease Control and Prevention (CDC) considers your protein intake high. With this said, most of the concerns connected to diets high in protein stem from health issues with eating red meat. Replacing meat with plant-based sources of protein (like legumes and beans) can help lower the risks associated with the saturated fat and cholesterol content of animal-based protein.

  • While high protein intake can promote short-term weight loss because it helps you feel full longer, your body will store excess protein it cannot use as fat over time.
  • When you eat large amounts of meat and dairy products, you may be consuming too much saturated and trans fats, which can raise your cholesterol levels.
  • A high-protein diet can increase calcium and oxalate excretion, promoting the growth of kidney stones.
  • Eating a lot of meat and fish has been linked with higher rates of gout (a type of arthritis).