Muscle is made up of mainly protein. Therefore, protein metabolism (breakdown of protein into amino acids) is critical for muscle building.Continue reading
One of the biggest trends today surrounds our health. There are resources available on every type of diet. From intermittent fasting, to Keto, low-fat, high/low-carb, high protein diets, you name it. Figuring out what is best for your diet is not about finding the next quick-fix solution for your health, though. The best thing for anyone out there is to watch their consumption (intake) versus exertion – ie: calories entering the body must be smaller than calories being expended. When it comes down to it, a healthy diet is all about balance, and if you are eliminating entire food groups based on a cycle of binging and feeling guilty, you’re never going to get your diet to a place of being healthy.
Eating a Healthy Diet
Health is not just finding a thigh gap, wearing the skinny jeans and enjoying smashed avocado on toast with a perfectly poached egg on top. Health is more than what you eat, it’s how you exercise, how you feel about your body and your mental health all rolled into one. However, what you eat is a big part of the rest of it. If you spend all your time eating foods that aren’t nutritious and are way above the calories you need to fuel your body, you’re going to overeat without even filling the hunger gap that you are feeling. In the end, educating yourself about what your body requires as well as the calories and nutrients in your food is how you can drive yourself toward a healthy diet.
Balancing food that is nutrient-rich and filling with the things that you love (usually food that is high sugar and great tasting, like chocolate) is how to ensure you have a healthy diet that is long-lasting. Restriction and purging isn’t healthy. Labelling food as either ‘good’ or ‘bad’ isn’t healthy, either. There is the fact that there are nutrients that our human bodies require for survival, though, and it’s these nutrients that make up the basics of a healthy diet. We’ve written about these six nutrients below, and how you can incorporate them into your day-to-day life.
It’s something that social media influencers seem to be always talking about, from protein powders and bars to chicken and eggs. Protein has the spotlight and it’s not just by bodybuilders, either. It’s an essential part of good health, not only for keeping you fuller for longer, but for good hair, skin and your muscles. Every cell in your body contains protein, so ensuring you have a balanced amount of protein in your diet is important. Meat, fish, chicken, tofu, and eggs are all good sources of protein. You can also find good protein sources in nuts, soy and beans, so if you’re not all into meat you have options.
Contrary to the other stories circulating online, carbohydrates are not evil. They’re not going to be the only thing that will make you fat – because anything you eat in excess will do that. A low-carb craze is on the rise, and this can be dangerous for some, particularly because carbohydrates are necessary for a healthy body. They are fuel for your brain and nervous system and they protect against disease. The catch is to choose carb sources that are wholesome, so whole grains, fiber-rich vegetables and fruits instead of the refined grains. Everything in moderation but choose nutrient-rich carbohydrate alternatives 80 percent of the time.
It often gets a bad name, fat, but healthy fats are delicious to eat as well as being a good fuel for your body. Fat supports your body in its ability to build cells, clot blood and help you to absorb vitamins and minerals properly. It’s high in calories, sure, but those calories are worth ‘spending’ on fats because of their ability to fuel your body correctly. Unsaturated fats like omega-3 and omega-6 fatty acids are found in flaxseeds, seeds, nuts, and fish. Coconut oil is also a popular fat source.
Warding off disease and staying healthy is important, and you need micronutrients and vitamins to make that happen. There are thirteen essential vitamins that the body needs including A, B6, C and D as part of a healthy diet. They can lower the risk of certain cancers and are powerful antioxidants that your body needs to fight off illnesses. Some people like to take vitamin supplements to support their diet, but as long as you are eating a varied and balanced diet, you won’t need to.
In the same way that vitamins work, minerals support the body and are essential for your body to function properly. They build healthy bones and teeth, regulate your metabolism and help you to stay hydrated. Calcium, zinc and iron are the most common and you can find these in a range of your foods. They support your blood cells and hormone creation, with zinc boosting your immune system and wound healing.
You could survive for a few weeks without a source of food, but you cannot survive without water for more than a couple of days. Water rules every system of your body, making up about 62 percent in terms of your body weight. Your muscles and connective tissue – like fascia – are made up of about 70 percent water. Mild dehydration can cause you to feel exhausted, sluggish and impair your physical performance when you are at work. Water improves your mood, boosts your brain function and is a shock absorber and lubricant for the body. You don’t have to chug down water to stay hydrated, not when your diet is laden with fruit and vegetables.
These nutrients are all the basics that constitute a healthy diet. The rest of your health comes from the way that you think about food and how you balance your meals and the timing of those meals.
Use the Jefit App
Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit.
Hard to belief but there are actually a few fruits that have a surprising amount of protein. Anyone whose seriously into working understands how difficult it can be to reach their daily protein needs. If you strength train and your goal is to build muscle mass then you need more protein than you may realize. The current RDA suggestion for protein is 0.8 grams/kilogram/body weight/day. This amount is ideal if you’re looking to maintain current levels. Everybody is unique and has different needs when it comes to protein intake.
In any case, you can only eat so much meat, eggs, and tuna fish. A great way to bolster protein levels and aid muscle protein synthesis, is to supplement meals with other types of protein, like fruit and vegetables. Today, we’ll focus on how to best do that with fruit. You’re probably thinking right about now… fruit has protein? yes, it has protein, not to mention an abundance of fiber, minerals, vitamins, and antioxidants.
Which Fruits Have the Highest Amount of Protein?
So let’s look at the question asked in the heading above and try to answer it. The first fruit that comes to mind is avocado. When I was younger I always thought it was a vegetable. In any case, they are loaded with nutrients and have protein. Another fruit that made our list is guava, which contains a good amount of protein and packed with vitamins. The typical fruit has about 1-2 grams of protein per cup. We are looking for fruits with slightly more protein. The third fruit is an apricot and rounding out our list are kiwis.
Fruits can be a pretty good source of protein, though they tend to have less protein than vegetables, beans, nuts, and other high protein foods. Again, we’re looking for ways to supplement the diet with protein for those who need more protein or want a change in what they’re currently eating. Some helpful tools to use are MyToolData and MyFitnesspal and Fooducate apps. Please note, there are other fruits that have more protein but they did not make the list because they are harder to find or are grown in only certain regions.
Fruits that Have a Surprising Amount of Protein
- Each cup of California avocado contains 4.5 grams of protein.
- Choose California avocado over regular avocado (4 grams/cup).
- One ounce has 50 calories.
- Avocados are high in fat. But it’s monounsaturated fat, which is the “good” fat that helps lower bad cholesterol, as long as you eat them in moderation.
- 1 cup contains 289 calories and 15.6 grams of fiber.
- An average-sized avocado offers between 11-17 gram of fiber!
- Packed with lots of vitamin C, phosphorus, vitamin K and potassium.
- California avocados have 20% fewer calories and 13% less fat than Florida avocados.
- 1 cup of guava contains 4.2 grams of protein.
- Comprised of 82% water, 15% carbohydrate, 3% protein and 1% fat.
- This fruit contains an AMAZING AMOUNT of Vitamin C = 419% of RDA.
- 1 cup has 15% of RDA for potassium.
- 1 cup of guava has 17% more lycopene than tomatoes. Lycopene protect against free radicals more than any carotenoid.
- 1 cup of guava cubes has 688 mg of potassium, 63% more than a medium banana.
- Studies show people who eat more potassium rich food have lower risk of heart disease and stroke.
- 1 cup of apricots contain 2.2 grams of protein.
- Loaded with vitamin C, potassium, Vitamin A and sugar (but they are natural not added sugars).
- Two medium apricots have about 1.5 grams/fiber, 13 mg/phytosterols, a plant chemical that offers many health benefits.
- Originally from China, where they have grown for more than 4,000 years.
- The recommended portion is 30 grams (about 3 or 4 apricots).
- They are rich in plant antioxidants.
- 1 cup of kiwi has 2.1 grams of protein.
- Considered a great healing food because they are rich in antioxidants and phytonutrients.
- A study at Rutgers University looked at the nutritional value of 75 fruits and found kiwis were the most nutrient dense of all fruits.
- They have almost twice the vitamin C of oranges.
- Two medium kiwis have about 5 grams/fiber.
Hopefully, you’re already eating most of these fruits and if not, maybe you should think about trying to? You can definitely increase your daily protein intake by adding more fruit to your diet. In addition, you will also take in additional vitamins, minerals, antioxidants and more!
Workout with Jefit
Millions of members are having great success using the Jefit app. One such individual is Don who, pound for pound, is one of the strongest individuals we’ve come across in our Jefit community. Check out some of his amazing instagram posts. Jefit is a fitness app that comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s 1400 exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Stay strong with Jefit.