Pumphouse Gym

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If you are struggling with what to do in the gym and don’t have a plan, here it is, a 6 week training program designed by one of our expert trainers to give you confidence when walking into the gym!

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AS PROMISED A LIST OF HIGH PROTEIN FOODS

High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.

These are all the classic “high protein” foods. As a trainer who is pretty strict with his diets I feel like there is a lot to talk about with these sources as a few of them have more of other macronutrients than they have protein in them. This is TOTALLY FINE if you are using a macro counter and calculating all of the macros together when you do this. For simplicity sake when it comes to meal planning for me I like to keep my sources of macros separate so we can insure the highest quality of macronutrient you can get and it also just makes it easier if you have a dinner at a restaurant because you actually learn where to get proteins, fats and carbohydrates from.

Here is a very brief rundown of the common protein sources I hear people talk about in the gym. Remembering that protein is 4 calories per gram can help you figure out how much of other macros are in the “protein source”. We are going to look up the amount of protein per amount of calories.

CHICKEN BREAST

Chicken breast is a great source of a clean protein with very little extra. It does contain very small amounts of fat.

In 200 calories of chicken breast there 40.8g of protein. So if we multiplay 40.8g x 4 calories you get 163.2 calories of protein in the 200 calorie total making 36.8 calories coming from fats which is 4 grams of fat to 40.8g of protein. This makes it a very reliable source of protein.

Similar proteins include lean ground turkey or turkey breast with very similar numbers.

LEAN PORK CHOPS

When looking at pork which never have I ever added it to a meal plan based on how pigs internalize sweat making this a non alkaline which means its not a clean food and can actually assist in the production of cancerous cells in the human body.

Lean pork chops have 31.8g protein in 200 calories making 127 calories come from protein and 8g of protein making it roughly 35% fat which if calculated soul as a protein source can really mess up your macro calculations.

TUNA

Tuna has 32.2 grams of protein per 200 calories making it an even less reliable source of protein than Pork however is is alkaline and in turn better for you overall than Pork. This makes tuna roughly 35% fat.

Better fish sources of protein would be salmon filet or tilapia which I wouldn’t recommend tilapia based on the conditions while it is being farmed. We see it very very commonly in diets because it is a cheap protein source.

BEEF (SKIRT STEAK)

Skirt steak has 21.4 grams of protein per 200 calories which means it is more than 50% fat.

Better sources from Beef would be Lean Ground Beef or Eye of round steak.

Remember from a lot of people beef can be harder on our digestive system so it is commonly limited to once a day or even 1-2 times per week.

FIRM TOFU

Tofu has 34.6g per 200 calories which puts it about 30% fat

LENTILS

Lentil are very commonly thrown out as a protein sources but are one of the poorest forms in my opinion on this list. At 18g protein per 200 calories. Making them not even 40% protein.they re actually mostly carbohydrate.

LOW FAT YOGURT

THIS DOES NOT HAVE ENOUT PROTEIN TO BE CONSIDERED A SOURCE TO ME

MILK IS BETTER AND STILL ISNT GOOD AS A PROTEIN SOURCE

EGG WHITES

Most people stick to egg whites because they know the yokes gave fat and I hope this whole list exposes that most protein sources have fat in them! 1 egg white has 3.6g protein. Most “bodybuilders” have 1 cup egg whites in their breakfast which is 28.8g of protein. Its not an amazing or super efficient source of protein and a lot of people actually tend to be allergic or have some form of intolerance to eggs. If you do feel good having them thats great and feel free but pay attention to how you feel eating them.

CONCLUSION

In conclusion to this just be aware of your protein source and what else it has in it. If you are in this for just lifestyle it still matters so just track your food and be aware. Don’t just see meat and think its 100% protein. The extras add up fast.

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