Fat loss and achieving a lean, strong, youthful body is not about starving yourself or spending hours in the gym.
Rather, it is about eating the right foods that
- energize you
- fill you up
- give you the most nutrients per calorie.
Protein foods happen to be the best macronutrient for achieving all three of those goals. They’re a pivotal component of any diet aimed at improving your body composition and anti-aging, fat-burning hormones.
Yes, carbohydrates and fat are also important and provide many body composition benefits, but protein deserves special attention because
- It raises your metabolism because it costs the body more calories to process protein than carbs or fat.
- It’s filling because eating it causes the release of gut hormones that keep you satisfied.
- It helps manage blood sugar and insulin, decreasing cravings for carbs.
- It triggers protein synthesis, preserving (or building) lean muscle mass, so your body burns more calories at rest.
Two Most Important Questions
Now, all protein sources are not created equally.
Foods differ in regards to their digestibility and nutrient content, which is why the two most important questions you should ask before putting a food in your mouth are:
- Is this food nutrient-rich?
- Can my body digest this food easily?
Today you’ll discover the 5 most nutrient-rich, digestible protein sources and discuss how they can help you lose fat, build muscle and have more energy.
Pre Warning — One thing I’d like to mention is that due to genetics, we all tolerate foods differently. So please pay attention to how YOUR body likes or dislikes any food source, including protein.
Eggs are a perfect source of protein, scoring highest on the scientific scale for protein quality because they provide a wealth of amino acids (l-leucine) that are used by your body to repair muscle tissue.
- Eggs also contain
- powerful brain nutrients (choline)
- beneficial fats and vitamins (D, K)
- Antioxidants that reduce inflammation
- Improves insulin health and metabolism.
It’s a “superfood” that will keep you satisfied and promotes optimal body composition.
By the way, I’m referring to WHOLE eggs, not just the “egg whites”. Nature-made eggs perfect because it contains all the essential amino acids, with the yolk and white forming the perfect blend together.
If you’re worried about an increase in cholesterol, eggs do increase cholesterol — but the “good” HDL. It’s a myth that eggs are bad for you.
Just make sure they’re from cage-free, antibiotic-free, and pasture-raised chicken. The darker the yolk, the better the egg.
#2: Whey Protein Isolate
You probably know that whey protein is the best “sports” protein because it stimulates muscle-building “protein synthesis” more than all other sources.
Whey is highly digestible and contains the best amino acids that are involved in muscle building, metabolism, and immune function.
Whey is great for fat loss and has been used in clinical settings to
- support healthy blood sugar levels
- stimulate mitochondrial activity (more energy)
- support healthy blood pressure
- fix your gut
- prevent muscle loss in the elderly
- and support healthy blood flow, cholesterol levels, and bone health.
The BEST type of Whey protein is “rBHB/Soy Free, grass-fed ISOLATE”, which contains NO hormones, antibiotics, or sugars. It’s easy to digest and causes no bloat or stomach discomfort.
#3: Grass-Fed, Grass-Finished Beef (BISON)
Beef provides an excellent profile of essential amino acids and it performs well in metabolic studies.
Grass-fed (versus grain-fed or conventional) beef is abundant in non-protein nutrients. It’s high in
- omega-3 fats that are also found in fish
- carnitine (fat loss)
- glutamine (muscle builder, immune booster)
- glycine and glutathione (immune boosters)
- CLA (anti-inflammatory, fat loss).
Now, I suggest Bison/Buffalo over beef (cow) because
- Leaner meat
- Better for the environment
- They are treated a LOT better than cows
- Less saturated fats
Everything about Bison is better than beef/cow meat.
I think wild-caught, salmon is the best fish and probably one of the healthiest sources of protein.
It has all the correct amino acids and it’s also high in omega 3 fats, which as you may know, is very good for inflammation, your body, skin, hair, eyes, brain and heart.
Salmon is one of the safest fish and typically has the least contaminants and mercury out of all the cold-water fish.
And as far as seafood is concerned, stay AWAY for all shellfish!… They’re “bottom feeders” and cause more harm than good to your body!
#5: Non-Traditional Protein Sources
Some of my favorite and healthiest protein sources are vegetables, collagen, and bone broth. Now, these may not always have the “highest quality” of protein per gram, but in my opinion, they are one of the healthiest.
Bone Broth and Collagen proteins are amazing for your joints, skin, hair, muscles, and digestion.
Vegetable proteins are fantastic for overall health and longevity, let alone the environment and humanity. In fact, over half of my protein comes from these sources.
And this is because there’s a limit to how much “animal” protein you can or should have, especially for someone like me who carries a lot of muscle mass and requires a lot more calories and protein.
Some of my favorite vegetable proteins come from pea, hemp, rice, and alfalfa protein, which is custom-made for me in a great-tasting protein powder.
What About Chicken & Poultry?…
You’ll notice I didn’t list chicken or Poultry because I think it’s an unhealthy animals, especially the way they’re raised and processed in today’s society.
For one thing, poultry is the ONLY protein source that you can NOT eat “raw”. You can with all the others, including beef.
This is because 98% of poultry is riddled with arsenic and bacteria, including salmonella and E. coli.
Besides, chicken is FAKE these days… It’s
- Plumped and filled with saline
- They are genetically altered to have huge breasts, which means they can’t even walk
- There is almost no such thing as “free-range” or “organic”. It’s just a play on words that the FDA allows these farmers to get away with.
But if you’re going to eat some chicken, make sure it’s Kosher, antibiotic-free, and pasture-raised — which is the healthiest form of poultry.
Don’t eat the same protein source all the time, change it up and listen to your body. The most important aspect of eating protein and improving your body composition and health (less fat, more muscle) is because of the improvements in your hormones.