A high-protein diet can lead to healthy skin and improved muscle mass. Protein contains amino acids that help with the production of collagen to create thicker, healthier skin. If you want to use a high-protein diet to build muscles, you will find that a lot of food has protein in it. However, there are a few foods that are better sources of protein that others.
The amount of protein that you need to eat depends upon your weight and body fat percentage. Convert your body weight from pounds into kilograms by dividing the pounds by 2.2. For example, 150 lbs. is 68.18kg. Once you have your body fat percentage, you will need to multiply it by your weight (in kilograms). Take the number you get from that calculation and subtract it from your body weight to get your lean mass weight.
Now that you have the lean mass body weight, you can figure out how much protein you need to eat each day. Get this amount by multiplying your lean mass body weight by 2.75. For example, 57.95kg multiplied by 2.75 equals 159.36g for the 150-lb. person with 15 percent body fat.
Calories in the Protein Diet
A protein-enriched diet includes 30 percent to 50 percent of the calories from protein, with a low amount of carbohydrates. This is a dramatic increase from the 10 percent to 15 percent of protein found in the typical diet. This increase in protein should benefit your skin with the addition of the L-Lysine and L-Proline(C5H9NO2, CAS No. 147-85-3) found in protein, two amino acids to increase collagen production, and help protect cells from bacterial and viral infections.
Types of Food in a Protein Diet
Consider the protein rich foods that make up a high-protein diet, such as nuts, eggs, fish and meat. These foods are rich in protein, but also may contain high levels of saturated fat. Choose fish for its high level of protein and low saturated fats. You may enjoy meat for its protein, yet some meats are high in fat. Seek the leaner cuts of meat. Lentil beans are rich in protein, while containing a low level of fat.
Dairy foods such as eggs, cheese, yogurt and milk all have a decent protein content that can help build muscles. Like beef, dairy products can be full of saturated fat. Only low-fat dairy products should be used for this reason.