High Protein Foods from Natural Sources

High Protein Foods for Muscle Building just aren’t a natural part of the modern day diet. The food industry has consolidated in such a way that the major food corporations have grown to dominate and monopolize access to the foods we eat. This being said, muscle building foods can still be found if you know where to look. There are many foods that are conducive to building body mass and muscle like fruits containing antioxidants, and vegetables providing essential vitamins  but in this article we will just focus on the high protein foods for muscle building.

Since muscles are mostly made from proteins our bodies require a certain amount of protein intake each day to maintain muscle mass. The average man requires 50 to 60 grams of protein per day while the average women only requires 40 to 50 grams per day. That being said, these are just normal requirements but if you plan on building muscle fast, you may need to double your daily protein intake.

High Protein Content Foods

Eggs

1 cup of eggs has 31 grams of protein.

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Fish / Seafood

6oz serving of most seafood contains around 40 grams of protein.

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Chicken

6oz of chicken breast contains about 55 grams of protein.

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Beef

6oz of Beef T-Bone Steak has around 45 grams of protein.

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Beans

1 cup of kidney beans and other mature seeds have around 8 grams per serving.

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Soybeans

1 cup of soybeans contains 33 grams.

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Dairy

1 cup of milk has 8 grams and yogurt about 10 grams protein.

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Is There Such as Too Much Protein?

Many doctors and nutritionist debate on the health benefits and effects of taking in too much protein. Some will even tell you that taking more than 30% of you daily required amount can be harmful to your body. The truth is that too much of anything is not good, even vitamin C. No matter what any doctor or lab scientists says we have all witnessed the impact that having a high protein diet can have on muscle building. The answer is that it’s all relevant to your currently body mass and metabolism. Here’s an example if you weigh 150lbs, with a lean body type, fast metabolism and you’re trying to get up to 175lbs then you should increase your daily protein intake from 55 grams per day to 80 grams or more at least on the days that you train. On the other end of the spectrum, lets say you weigh 175lbs and you wanted to convert some of your body fat into muscle, you could reach your goals quicker by just sticking with the regular 60 grams per day. Lastly, any protein that your body doesn’t use usually gets flushed out in your urine so if you notice darker urine or a pungent odor reminiscent of protein then you either need to decrease your intake or it could simply because you are not drinking enough water.

High protein foods make important staples in a healthy diet. Most understand that animal meat contains high protein. However, many other foods like nuts and beans also contain healthy sources of dietary protein. These foods are especially important for vegetarians who may not get adequate protein from their meat-restricted diets. Adding these naturally high protein foods to your diet can help you stay lean and fit for life.

Meat

Pork, beef, chicken and turkey provide complete sources of protein, meaning that they contain all eight essential amino acids that the human body cannot synthesize. If your goal is weight loss or gaining lean muscle, you should choose cuts of meat that are low in saturated fats. Other meat sources include buffalo, ostrich, venison and other game meats.

Fish
Another complete source of protein, fish and other seafood provide the necessary amino acids for proper nutrition and muscle recovery. Examples include salmon, tuna, tilapia and shrimp. These foods typically have higher sodium, however. Fatty fish like salmon contain omega-3, which has potent fat burning and health benefits, according to Five Fat Fighters by Matthew Kadey.

Eggs

Some call eggs nature's perfect protein because they have the highest rating of naturally derived protein. This means that eggs have an excellent amino acid profile and they are digested readily in the human body. The monounsaturated fats in egg yolks help burn fat and improve heart health, according to "The Fat Burning Bible;" by Mackie Shilstone.

Dairy

Milk, cottage cheese, yogurt and ricotta cheese are examples of dairy foods that naturally contain a lot of protein. Cow milk consists of 80 percent slow-digesting casein protein and 20 percent fast-digesting whey protein. Cottage cheese is a pure source of casein, making it a perfect extended-release protein before bed, says Jordana Brown in "The Usual Suspects." Ricotta cheese, on the other hand, contains mostly whey protein, which gets digested quickly.

Nuts and Seeds

Almonds, peanuts, walnuts and sunflower seeds contain high protein and make excellent additions to meals and snacks. According to "The Abs Diet" by David Zinczenko, their protein, fiber and healthy fat content help blunt the release of insulin after meals to prevent body fat storage. However, nuts do contain high fat and high calories, so be sure to control your portions.

Beans

Black, kidney, pinto, garbanzo and soy beans all contain high protein. In addition, they offer low-glycemic carbohydrates that promote leanness and give you lasting energy. Black beans possess the highest vegetable source of protein besides soy, according to Brown. All beans contain high fiber, which fights heart disease, ensures bowel regularity and eliminates toxins from the body.

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Top 100 NFL PLayers

Rank	Player	Pos.	Team	Prisco's Take	Prev.
1	Aaron Rodgers	QB	Green Bay	He was special in 2011, winning league MVP honors and there's no reason to think he will slow down.	6
2	Tom Brady	QB	New England	There are no signs of slowing down anytime soon. Just keep him away from the New York Giants.	1(t)
3	DeMarcus Ware	OLB	Dallas	This explosive rusher has to be accounted for on every play. He missed out on the sack record, but not by much.	3
4	Calvin Johnson	WR	Detroit	He is so good he sometimes commands triple coverage.	29
5	Darrelle Revis	CB	N.Y. Jets	His ability to line up in man coverage against the league's best receivers really sets him apart from most of the other corners.	13
6	Drew Brees	QB	New Orleans	He broke Dan Marino's record for passing yards in a season, a mark that he's threatened before. He also threw 46 touchdown passes.	10
7	Jason Pierre-Paul	DE	N.Y. Giants	It's hard to believe he's just scratching the surface on what he can do. He's already one of the best edge rushers in the game.	NR
8	Julius Peppers	DE	Chicago	He didn't have huge sack numbers for the Bears, but he was a force last season. He had one of his best all-round seasons.	11
9	Larry Fitzgerald	WR	Arizona	He once again put up big numbers, despite little help on the other side and so-so quarterback play.	18
10	Rob Gronkowski	TE	New England	He emerged as the league's best tight end in 2011 and there's no reason why he can't be even better. He's too fast for linebackers and too strong for safeties.	NR
11	Jared Allen	DE	Minnesota	He led the NFL in sacks with 21 1/2, bouncing back from a so-so 2010 season.	59
12	Andre Johnson	WR	Houston	He was limited to eight starts because of injuries, which limited his numbers, but he's still one of the league's best.	5
13	Patrick Willis	LB	San Francisco	This tackling machine is the best inside/middle linebacker in the game. He is also good against the pass.	15
14	Justin Smith	DE	San Francisco	He is an all-day battle for whoever is lined up across from him. Smith can rush the passer and he's good against the run.	75
15	Eli Manning	QB	N.Y. Giants	Two Super Bowl titles in five years has established him as one of the top passers in the league. It isn't always pretty, but he finds a way in the clutch.	NR
16	Ben Roethlisberger	QB	Pittsburgh	He suffered through injury issues again in 2011, which hurt his ability to play the way he usually does. When healthy, this two-time Super Bowl winner is especially good in crunch time.	21
17	Carl Nicks	G	Tampa Bay	This mauler in the run game is as good as it gets at opening holes. He's also improved as a pass protector. The one knock is that he sometimes get too aggressive.	26
18	Mario Williams	DE	Buffalo	He missed most of last season for the Texans with a torn pectoral muscle, but there's a reason the Bills paid him a mega-contract in free agency. Being back to his down-end spot in the 4-3 will help too.	20
19	Maurice Jones-Drew	RB	Jacksonville	He led the league in rushing for a team that couldn't throw the football. He was a one-man band.	37
20	Philip Rivers	QB	San Diego	He threw for 4,624 yards and 27 touchdown passes for a team that was battered by injuries. He carried the Chargers all season long.	14
21	Jimmy Graham	TE	New Orleans	He had his breakout season in a 2011, a big, fast pass-catching tight end who has only scratched his potential.	NR
22	Duane Brown	OT	Houston	He was one of the better left tackles in the league in 2012 after a slow start to his career. He didn't give up a sack.	NR
23	Joe Thomas	OT	Cleveland	He remains rock solid as the left tackle for the Browns.	46
24	Geno Atkins	DT	Cincinnati	He was a dominant inside player last season, beating up on good guards at times. He has the quickness to get a pass rush, but he's strong enough to hold up against the run.	NR
25	Haloti Ngata	DT	Baltimore	He is a top player, but he didn't play as well as in previous season in 2011. He did have problems with a bruised thigh that affected his play.	17
26	Ed Reed	S	Baltimore	He isn't the same player he was a few years ago, but he's still a big part of the defense. He doesn't have the same range he once did.	35
27	Brian Cushing	ILB	Houston	He's a good tackling inside linebacker who probably gets knocked down some because of the questions about performance-enhancing drugs. Not on this list. He was special last season.	NR
28	Adrian Peterson	RB	Minnesota	He will be coming off a torn ACL, so he's a tough player to place on this list. He works so hard that I expect him to be close to what he was, which was special. If he's healthy, he's higher on the list.	16
29	Johnathan Joseph	CB	Houston	He went from Cincinnati to Houston as a free agent and responded with his best season. He is a better cover player than some thought he could be.	NR
30	Vince Wilfork	DT	New England	He is a wide load in the middle of the New England defense. But he's also much quicker than his body would make you think. Wilfork is so athletic he moves around the New England line.	60
31	Clay Matthews	OLB	Green Bay	His play, despite what the Packers might say, tailed off some from 2010. But he remains one of the better outside 3-4 rushers.	8
32	LeSean McCoy	RB	Philadelphia	He is a versatile back who can run it and catch it. He makes the Eagles' offense go.	64
33	Peyton Manning	QB	Denver	Where would he be on the list if he were healthy? Right near the top. Until we know if he's all the way back, I'll keep him here.	1(t)
34	Dwight Freeney	OLB	Indianapolis	His sack totals were way down and he wasn't the same player as in years past, but he still has double-digit sack ability. It will be interesting to see how he adjusts to moving to outside linebacker.	9
35	Eric Weddle	S	San Diego	He went to his first Pro Bowl last season, which was well-earned. He's a rangy safety who fits with the modern game. He tied for the league lead with seven interceptions.	HM
36	Arian Foster	RB	Houston	He was limited to 13 games last season, but he still was fifth in the league in rushing with 1,204 yards. He's also a weapon in the passing game.	32
37	Cameron Wake	OLB	Miami	He is a premier pass rusher who has improved against the run. He would be even better if he had help on the other side.	31
38	Tyron Smith	OT	Dallas	He was outstanding as a right tackle as a rookie and now moves to the left side where he can better utilize his athletic ability. This is the next great O-lineman in the league.	NR
39	Troy Polamalu	S	Pittsburgh	Yes, he's a good player. No, he isn't as good as most think. He's good in the run game, but he has issues in coverage.	28
40	Brian Urlacher	MLB	Chicago	At 33, he had one of his best seasons in 2011. Urlacher looked years younger.	82
41	Tamba Hali	OLB	Kansas City	He is coming off his best season with the Chiefs, emerging as a top-level pass rusher. He also holds the point against the run.	27
42	Wes Welker	WR	New England	He is the prototypical slot receiver, a vital part of the New England passing game. What would the New England offense be without him?	HM
43	Jason Witten	TE	Dallas	He is still the No. 1 target in the Dallas offense, Tony Romo's security blanket. He is outstanding in the middle of the field.	19
44	Marshal Yanda	G	Baltimore	This right guard has emerged as one of the league's best. He is a tough-guy mauler who can also block well in protection.	NR
45	Trent Cole	DE	Philadelphia	Ask any offensive tackle to name a pass rusher who earns their respect, and it's Cole. He plays hard all the time and he has the burst off the edge.	91
46	Steve Smith	WR	Carolina	Some thought he was near the end in 2010, but Cam Newton helped rejuvenate his career. He can still stretch the field.	NR
47	Champ Bailey	CB	Denver	Even at the age of 34, he is still a top corner. He isn't what he used to be, but he's still damn good.	40
48	Matt Ryan	QB	Atlanta	He's done a lot of good things in the regular season, but it's time he wins a playoff game.	50
49	Nick Mangold	C	N.Y. Jets	When he was out early last season, the Jets missed him badly. He is tough in the run game and has improved in pass protection.	39
50	Matt Stafford	QB	Detroit	He was finally healthy and we saw what he could do when he threw for more than 5,000 yards.	NR
51	Hakeem Nicks	WR	N.Y. Giants	Victor Cruz got a lot of attention last season, but Nicks is the Giants' best receiver. He is big and can get vertical, which makes him a tough matchup.	70
52	Ray Rice	RB	Baltimore	This do-it-all back can run inside and he can also be a big part of the passing game. Sometimes, the Ravens get away from him too much and it cripples the offense.	94
53	Jahri Evans	G	New Orleans	He had a lot of penalties last year, which hurt his reputation. But he remains one of the game's most powerful, athletic guards.	68
54	Derrick Johnson	ILB	Kansas City	He was all over the field for the Chiefs in 2011. He showed why they made him a first-round pick four years ago.	NR
55	Joe Haden	CB	Cleveland	He didn't get the attention he deserved playing for a bad Browns team, but he emerged as a top cover corner last season.	NR
56	Jake Long	OT	Miami	It's become trendy to pick his game apart, but he battled through injuries last season and missed the final two games.	23
57	Mike Wallace	WR	Pittsburgh	He was really explosive early last season, but tailed off late. If not, he'd be higher on this list. I think he will be next year.	89
58	Calais Campbell	DE	Arizona	The Cardinals rewarded him with a big contract last week for a reason. He was their best defensive player last season.	NR
59	Chris Long	DE	St. Louis	He had his breakout season in 2011, emerging as an impressive pass rusher and a guy who will play the run.	NR
60	Brandon Flowers	CB	Kansas City	He's an outstanding man-cover player who gives the Chiefs a lot of versatility in the back end because he can match up with good receivers.	85
61	Roddy White	WR	Atlanta	He might not always be consistent, but he remains one of the better receivers in the NFC. As Julio Jones gets better, he will do even more.	36
62	Robert Mathis	OLB	Indianapolis	His sack numbers weren't his best, but he had one of his best seasons for the bad Colts team in 2011. He now moves to a 3-4 rush linebacker in the new defense.	53
63	Matt Forte	RB	Chicago	He showed his value to the Bears last season with a sensational all-round performance. He did miss time with a knee injury.	NR
64	A.J. Green	WR	Cincinnati	As a rookie he flashed star potential -- and that was with a rookie quarterback and without an offseason. Scary.	NR
65	Jason Babin	DE	Philadelphia	He had 18 sacks after signing with the Eagles, teaming with Trent Cole to give Philadelphia a nice 1-2 punch.	NR
66	Frank Gore	RB	San Francisco	He is one of the tough inside runners in the league. But has he peaked?	NR
67	Brandon Carr	CB	Dallas	He was good last year for the Chiefs in man coverage and will now be the No. 1 corner in Dallas. There's a reason he was paid as a free agent.	NR
68	Jordan Gross	OT	Carolina	He was once again the rock on the Carolina line. He did have a rough go of it against Jared Allen.	NR
69	Andrew Whitworth	OT	Cincinnati	He is one of those players who never gets the due he deserves. He is a good pass protector who has improved as a run blocker. He never backs down.	NR
70	Adrian Wilson	S	Arizona	He's been one of my favorites for a long time and bounced back from a subpar 2010 season to play at his usual high level. The amazing thing is he did it with a torn biceps tendon. Wow.	44
71	Greg Jennings	WR	Green Bay	Watch the tape of the Kansas City-Green Bay game and you'll know his value to the Packers. He is their down-the-field weapon.	80
72	NaVorro Bowman	ILB	San Francisco	He emerged last year as a force playing next to Willis. He flies to the football like Willis, but he isn't quite as good in pass coverage yet.	NR
73	Josh Sitton	G	Green Bay	He had some knee issues last season, which hurt his performance some. But when he's healthy, he's one of the game's better right guards.	90
74	Ndamukong Suh	DT	Detroit	He was good at times last season, but not as good as he was as a rookie. He needs to quit being so aggressive. He gets trapped a lot and overruns plays.	12
75	Sean Weatherspoon	OLB	Atlanta	This weak-side linebacker will be the star of the Atlanta defense. As he became more comfortable with his responsibilities he looked much improved.	NR
76	Lardarius Webb	CB	Baltimore	The smooth cover corner earned a big paycheck with his best season in 2011. Entering his fourth season, he should continue to improve.	NR
77	Von Miller	OLB	Denver	He was explosive as an edge pass rusher as a rookie. It's scary to think how good he can be in a year or two.	NR
78	Tony Romo	QB	Dallas	It's easy to just dismiss him at times, but Romo deserves to be on this list. He might be the most picked-on player in the NFL.	NR
79	Victor Cruz	WR	N.Y. Giants	He came out of nowhere to become one of the league's better receivers. He is terrific after the catch and was a huge part of the Giants' Super Bowl run.	NR
80	LaMarr Woodley	OLB	Pittsburgh	He was limited to 10 games and still had nine sacks. He does a nice job against the run as well.	41
81	Nnamdi Asomugha	CB	Philadelphia	He was miscast last season in the Eagles defense after signing a big free-agent deal. But he played much better in the second half and still has elite cover skills.	4
82	Daryl Smith	OLB	Jacksonville	He is a quiet leader of a defense that made big strides last season. Smith isn't flashy, and he doesn't get sack numbers, but he's one of the game's best 4-3 outside linebackers.	NR
83	Cam Newton	QB	Carolina	He was sensational as a rookie when he didn't have an offseason. How good can he be? Very, but he needs to cut down on the interceptions.	NR
84	James Laurinaitis	MLB	St. Louis	He gets lost playing for a bad Rams team, but he is a tackling machine who can also cover in the passing game.	79
85	Ray McDonald	DE	San Francisco	He doesn't get the due he deserves because of others on the defense. But he plays hard, makes a lot of plays and is starting to get the attention.	NR
86	Dwayne Bowe	WR	Kansas City	One has to wonder how good he could be if he had a quarterback.	49
87	Logan Mankins	G	New England	He had a bad Super Bowl, playing on a torn ACL, but he is a mauler when healthy.	HM
88	Chris Johnson	RB	Tennessee	Yes, his numbers were down after a contract issue to open the season. But he still has that explosive speed. Watch for a big bounce-back season.	7
89	Jared Veldheer	OT	Oakland	He was sensational early last season and had a few hiccups later, but I still think he's an emerging star at left tackle.	NR
90	J.J. Watt	DE	Houston	As a rookie he was a big part of an improved Houston defense. It will be a shock if he isn't one of the best 3-4 down players in the league.	NR
91	Brian Orakpo	OLB	Washington	He has 28 1/2 sacks in his first three seasons, nine last season.	83
92	Darnell Dockett	DE	Arizona	He wasn't as good as Campbell last season, but he's still one of the better down lineman in the league. Dockett plays with a nasty streak.	73
93	Chris Gamble	CB	Carolina	The Panthers think he should have been in the Pro Bowl, and they might be right. He had one of his best seasons.	NR
94	Brandon Marshall	WR	Chicago	We saw a hint of what he can do with real quarterbacks in the Pro Bowl. Now he's reunited with Jay Cutler, which should be a good thing.	76
95	Michael Turner	RB	Atlanta	He continues to be a workhorse in the Atlanta backfield. But is he starting to slow down because of all the carries?	52
96	Charles Woodson	CB	Green Bay	His play slipped some in 2012 after an amazing 2011 season. He isn't as good a cover player as he was a few years ago.	33
97	Earl Thomas	S	Seattle	This rangy player has all the tools to be a dominant safety in a passing league. His cover skills are impressive.	NR
98	Aldon Smith	OLB-DE	San Francisco	He had 14 sacks as a rookie being used mainly in situational packages. He has a chance for so much more.	NR
99	James Harrison	OLB	Pittsburgh	He had nine sacks in 11 games and was once again a big part of the Pittsburgh defense. But he's starting to show signs of age.	24
100	Darren Sproles	RB	New Orleans	He is the modern prototype for the NFL back. He was the NFL's best free-agent signing in 2011. He's also a great return man.	NR