Protein-packed foods are essential for maintaining energy levels and supporting a healthy metabolism. As the building blocks of the body, proteins aid in muscle repair, hormone production, and overall cellular function. Consuming high-protein foods can help boost energy by providing a steady fuel source and improving satiety, reducing the risk of energy dips caused by overeating or blood sugar fluctuations.
We checked in with various health experts to learn about four different types of protein-filled foods you can eat for “increased energy” and “metabolism support.” They revealed that chicken, eggs, fish, and tofu are some of the best options. Read on to get all their insights.
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1. Chicken
The first food people think of when talking about protein is chicken, and this is for a reason!
Chicken, especially cuts like chicken breast, is packed with lean protein. Protein is essential for building and repairing tissues, including muscles. It also contains B vitamins, which help the body convert food into energy.
As Nanavati notes, "It is lean and low in fat, making it a healthy option for those who are trying to lose weight or maintain their weight. Chicken is also a good source of B vitamins, which are essential for energy production and increased energy."
2. Fish
Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids. These can help reduce inflammation, which can improve insulin sensitivity and support metabolic health.
Nanavati adds that it's "high in omega-3 fatty acids, which are beneficial for heart health." She tells us that it's "also a good source of vitamin D, which is important for bone health." Nanavati suggests grilling this meat for a tasty, healthy lunch or dinner.
3. Eggs
Eggs are a powerhouse when it comes to nutrition. They’re packed with high-quality protein containing all nine essential amino acids. Just like other protein-rich foods, eggs increase the thermic effect of food, which is the energy your body uses to digest and metabolize nutrients. This calorie burning can also help support metabolism.
4. Tofu
Tofu, a versatile and plant-based food made from soybeans, has been linked to boosting metabolism and supporting weight management. The high protein content of tofu is particularly noteworthy, as the body expends more energy during the digestion of protein compared to fats and carbohydrates. This thermogenic effect can temporarily elevate the metabolic rate, aiding in calorie burning and contributing to weight loss efforts.
"Tofu is a lean protein as it is low in saturated fats and calories, providing a nutrient-dense option for those looking to manage their weight," nutritionists Lisa Richards, creator of the Candida Diet says. "Its high protein content also contributes to a higher thermic effect of food, potentially boosting and supporting metabolism by requiring more energy for digestion and absorption."
She suggests that "if you want to get in all the dense nutrition from tofu without the taste, you can add it to any smoothie recipe. The consistency will make your smoothie extra creamy as well."
