Protein shakes are incredibly popular these days, specifically in the fitness community, since they’re convenient and highly concentrated. And while a protein shake offers fewer nutrients, it’s very effective for increasing muscle strength, growth, and definition. The thing is that not everyone likes protein shakes. So here are 15 Natural Protein Alternatives to Protein Shakes
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In a nutshell:
15 Natural Protein Alternatives to Protein Shakes And while a protein shake offers fewer nutrients, it`s very effective for increasing muscle strength, growth, and definition. Whether the deal breaker is its taste, texture, or price, several people would choose to eat good quality food over protein shakes any day. For one, real foods provide a host of other vitamins and minerals that you cannot get from protein powder and shake. Second, natural foods are much more filling and satisfying than protein shakes.
And lastly, tons of foods are high in protein like peanut butter and eggs. A medium-sized egg gives you about 5. 7 grams of protein. Contrary to popular belief, protein isn`t just found in egg whites.
Thus, make sure to eat the white with the yolk, so you`re getting a complete source of protein and other valuable nutrients. This will give your body 24 grams of protein, as well as some healthy fats. Plus, the chicken breast doesn`t have carbohydrates so it makes a great addition to your meal if you`re on a low-carb diet. Another natural alternative for your protein shake is turkey breast.
On top of that, it has a higher protein content, providing 29 grams of protein per 100-gram serving of turkey breast. It`s a complete protein with essential amino acids perfect for building muscles. Great news–you can continue enjoying this dairy snack because it also makes a good swap for protein shakes. Greek yogurt is an excellent protein source, not to mention a filling, tasty food.
It`s a popular source of vegetarian protein, giving you 12 grams of protein. One tablespoon of peanut butter offers 4 grams of protein, making it a great option for those wanting to build more muscles. This way, you aren`t just getting protein and healthy fats, but also carbohydrates to refuel your body after a hard sweat session. Did you know that beans are such a good source of protein that agriculture experts put them in both the vegetable and protein food groups? Unlike animal-based proteins that contain all nine essential amino acids, beans, except for soybeans, are not complete proteins.
On the bright side, beans contain amino acid lysine, which is typically that one that`s missing from other plant proteins. Are you on the lookout for a good casein protein shake alternative? Cottage cheese is rich in casein, a slow-digesting protein that fuels the muscle slowly instead of just dumping it all in the digestive system at once. As such, not only is it ideal for bodybuilding nutrition, but it also makes a great post-workout snack, especially if you exercise or train at night. A 100-gram serving of cottage cheese gives you 11 grams of protein.
Like protein shakes, milk boasts a list of remarkable health benefits. Based on a study, those who had skim milk after strength training experienced an increase in their muscle mass maintenance and gain. While protein shakes provide similar results, it was found that milk protein produced more rapid effects. This fungus-based ingredient is a complete protein and including 3 tablespoons of it already supplies your body with 16 grams of protein.
Also referred to as the super grain, quinoa is a good source of plant protein and fiber.
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