Starting a High Protein Diet

Starting a High Protein Diet

There are many people who go on high protein diets in order to bulk up and gain weight, including weightlifters, bodybuilders and other athletes. Many medical patients who have lost significant amounts of weight also go on high protein diets so that they can put weight back on. If you are considering going on a high protein diet to gain weight, there are many things that you need to know.

The Need for Protein Following Workouts

When you have finished a workout, your muscles are worn and stretched and you need something that will help them to recover and grow. This is where protein comes in, and eating a diet that is extremely high in protein is the best thing that you can do for your muscles.

You should also have something that is protein-rich directly after a workout in order to promote muscle recovery. At the very least, you need to have something high in protein within 90 minutes of working out. This can be something as simple as a peanut butter sandwich on whole grain bread or, if you’re in a hurry, a great-tasting protein shot will give you 25-30 grams of protein per serving.

How to Get Plenty of Protein in Your Diet

If you are a person who is always on the go and don’t have time to sit down and eat high protein meals after your workouts, don’t fret, there are still ways that you can get all of the protein you need. As we previously noted, there are protein shots available that will give you a lot of protein quickly. You can also get other protein supplements, including liquid protein and protein powders. Profect by Protica is a good supplement: it has 100 calories, 25 grams of protein, zero fats and zero carbs. In addition, Profect supplies 100% of the daily value of Vitamin C and 10% of the B complex vitamins.

Liquid Protein

Here is a great little meal on the go that will provide you with plenty of protein, not to mention a whole host of other vitamins and nutrients that your body needs to stay strong and healthy. Liquid protein supplements are available in ready-to-drink shakes and smoothies in delicious flavors, or you can get other liquid proteins that can be used in a number of your favorite recipes.

One popular liquid supplement is made from whey protein. This is a milk derivative and a byproduct from the cheese-making process. If you are lactose intolerant, you may want to consider trying other types of liquid protein supplements, including soy.

Soy is a very popular protein for supplements. Because it contains all 22 essential and non-essential amino acids, soy protein is considered to be a complete protein. If you are looking to get more protein from dietary sources, try foods that are made from soy. This is also a great protein supplement for vegetarians, because it is made from soya beans and is entirely vegetable.

Liquid protein supplements are available in many health food, grocery and department stores, as well as a number of pharmacies.

Protein Powders

Protein powders are an incredibly popular form of protein supplement because they are so versatile. You can get unflavored protein powders that can be incorporated into many of the recipes that you cook all of the time. Or you can use the flavored protein powders to make delicious smoothies, slushies and shakes. These supplements come in a variety of great flavors, including chocolate, vanilla, berry and fruit punch.

Just like with liquid protein, if you have any allergies or are lactose intolerant, you should opt for a protein powder that is made from soy, rice or egg proteins.

Get More Protein from Dietary Sources

There are plenty of ways that you can get loads of protein for weight gain from the foods that you eat, and this does not mean that you have to go out and eat a lot of unhealthy, fattening foods. In fact, there are many foods that are also recommended for weight loss diets that are loaded with protein, and all you have to do for weight gain is to increase the size of your servings.

Milk and Milk Products

If you love milk and milk products, go ahead and enjoy plenty of them if you are looking for high protein foods that will help you to gain weight. Instead of drinking skimmed milk like those who wish to lose weight do, enjoy 2% or even whole milk to get a higher fat content. Yogurt is another tasty way to get lots of protein in your diet. And if you like ordering your pizza with extra cheese, go right ahead! Cheese is packed with protein. Actually, whey and casein, two popular proteins that are used in protein supplements, are both milk derivatives and come from the cheese-making process.

Meat, Fish and Poultry

If you are looking for meals that are rich in protein, look no further than lean red meat, fish and white meat poultry. Not only are these delicious foods loaded with protein, they are also filled with other essential vitamins and nutrients. So if you love to eat a nice, big juicy steak, go ahead, and don’t forget to have some protein-rich potatoes with it too.

A three-and-a-half ounce serving of fish will give you more than 20 grams of protein, which for a high protein diet, is nearly one-third of your recommended daily intake. If you use a can of tuna to make a sandwich, you will be getting 40 grams of protein, more than half of what you need daily.

The same size serving of chicken breast will provide you with 30 grams of protein. You can get protein from dark meat poultry too, but it isn’t nearly as good for you.


Years before protein supplements were available to the public, many weightlifters, bodybuilders and other athletes knew the benefits of eggs when it came to getting additional protein in the diet. You may remember seeing old movies and television shows where people drank glasses of raw eggs. Well, this was the reason. Nowadays, you don’t have to eat raw eggs to get the protein that you need in your diet. There are many supplements made with eggs, or you can enjoy your eggs scrambled, poached, boiled and baked, the list just goes on and on.

Source by Jim Duffy

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