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Whether you want to build muscle or lose fat you need sufficient protein throughout the day, but high-protein doesn't have to mean high-sugar and high-calories, as these foods prove

If you’re looking to build or maintain muscle, there's no getting around one simple fact: you need to eat enough protein. That's primarily because muscle tissue is mainly composed of protein. When you train – whether you're boxing, lifting or cycling – you’re both damaging and breaking down muscle tissue, as well as initiating protein synthesis: whereby the body creates new muscle proteins to replace and add to the damaged tissues. Train hard and your protein needs increase. While protein shakes and bars have their place, if you want to reach your protein needs through the day, focus on nutrient-rich foods. Here are 20 healthy options that can be thrown together in minutes.

"Eggs are a filling protein option on their own"


Eggs are a filling protein option on their own. Combine with avocado and a handful of cherry tomatoes and you have a filling snack with plenty of healthy fats to curb appetite.

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