Introduction
When it comes to muscle – building, the demand for protein is substantial. Many individuals, especially those with a slender build, focus on increasing their protein intake during muscle – building exercises, and some even resort to consuming protein powder. High – calorie, high – protein foods can provide significant energy during the muscle – building process. So, what exactly are these high – protein, high – calorie foods? Let’s explore some fitness – friendly options.
Nut Foods
Nuts are a great source of high – protein and high – calorie nutrition. For instance, walnuts and almonds are excellent choices.
Walnuts
Each 100 grams of walnuts contains 20 – 64 grams of fat, with 71% linoleic acid and 12% linolenic acid. The protein content is 15 – 20 grams, and it is high – quality protein. The fat and protein in walnuts are among the best nutrients for the brain. Additionally, walnuts contain 10 grams of sugar, along with calcium, phosphorus, iron, carotene, riboflavin (vitamin B2), vitamin B6, vitamin E, pecan leaf quinone, phospholipids, tannin, and other nutrients. Walnuts have a high medicinal value in traditional Chinese medicine. Ancient medicine believes that walnuts are warm, sweet, and non – toxic in nature, and they have the effects of strengthening the stomach, enriching the blood, moistening the lungs, and nourishing the spirit.
Almonds
Almonds are also a powerhouse of nutrition. Per 100 grams of almonds, they contain 27% protein, 53% fat, 11% carbohydrates, 111 mg of calcium, 385 mg of phosphorus, 70 mg of iron, and also a certain amount of carotene, ascorbic acid, and bitter amygdalin, etc.
Vegetables and Fruits
Surprisingly, some vegetables and fruits can also be high in protein. Take bamboo shoots as an example.
Bamboo Shoots
Bamboo shoots are rich in protein, amino acids, fat, sugar, calcium, phosphorus, iron, carotene, vitamin B1, B2, C. Each 100g of fresh bamboo shoots contains 9.79g of dry matter, 3.28g of protein, 4.47g of carbohydrates, 0.9g of fiber, 0.13g of fat, 22mg of calcium, 56mg of phosphorus, 0.1mg of iron. The content of vitamins and carotenoids is more than twice that of common vegetables, and the protein content of bamboo shoots is more than twice as high as that of cabbage. Moreover, the protein in bamboo shoots is of high quality, containing essential amino acids such as lysine, tryptophan, threonine, phenylalanine, as well as glutamic acid, which plays an important role in protein metabolism, and cystine, which helps maintain protein conformation. Thus, it is an excellent health – promoting vegetable.
Milk and Dairy Products
Milk is a highly nutritious food. Every 100 grams of milk contains 70.5 kcal of caloric energy, 3.4 grams of protein, and 3.7 grams of fat, along with vitamin B2, vitamin A, etc. The protein in milk contains various amino acids necessary for human growth and development, with a digestibility rate of over 98%. Additionally, 100 grams of milk contains 125 mg of calcium, which is easily absorbed and is the best source of calcium for the human body. It is advisable to consume more cheese and yogurt, and be cautious not to replace milk with dairy drinks, as the main component of dairy drinks is water.
