20 High-Protein, Low-Calorie Foods for a Body Recomp

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Here’s what we’ve got for you today: 

• 20 foods that are low in calories and high in protein

• 3 ways Samson Dauda uses preacher curls to build bigger arms 

• A deep dive into the critical role carbs play in workout performance

DIET

Body Recomp Fuel 

To build muscle and lose fat simultaneously, it's essential to prioritize protein-rich foods. Protein supports muscle growth and helps curb appetite, a key factor in fat loss. While powders are a convenient way to boost your intake (and recommended in moderation), it’s best to rely mainly on whole foods, as they’re packed with vital nutrients.

That said, sticking to the same protein sources can become repetitive and dull. To keep things fresh and enjoyable, we’ve curated a list of 20 top protein-rich foods to add variety to your diet. From tempeh to edamame, Greek yogurt, and cottage cheese, these options are rich in amino acids and low in fats and carbs, making your journey to higher protein intake both sustainable and delicious.

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BODYBUILDING 

Practice What You Preach

Curls are essential for targeting your biceps and building bigger, stronger arms. However, sticking to standard dumbbell and barbell curls can become monotonous and may eventually lead to a plateau. To break through and keep your gains growing, the preacher curl is one of the best exercises to incorporate into your routine. This movement isolates the lower biceps, eliminates momentum for cheat reps, and adds much-needed variety to your arm workouts.

The reigning Mr. Olympia Samson Dauda is putting preacher curls to work as he prepares for the 2025 Arnold Classic. To maximize their effectiveness, he’s using three preacher curl variations, incorporating dumbbells and machines to engage his biceps fully.

Take a page from Mr. O’s playbook and try these preacher curl variations to elevate your arm training and unlock new growth.

NUTRITION 

Carb Up 

Carbs are the body’s primary energy source, replenishing muscle glycogen stores — essential for optimal workout performance. However, with the rising popularity of keto and low-carb diets, some athletes and experts have started questioning the necessity of carbs. To delve deeper into this debate, exercise scientist Dr. Mike Israetel teamed up with Dr. Jake Remmert from Florida Atlantic University’s Muscle Lab to analyze the latest research on pre-workout carbohydrate consumption.

Their investigation focused on three studies that compared workout performance — specifically squats and bench presses — under different dietary conditions. Participants consumed either high-carb or calorie-free meals, water, or liquid carbs before exercising.

The key question: Did pre-workout carbs lead to an increase, decrease, or no change in the total number of reps performed? Explore their findings and see what the research reveals.

THE DROP SET 

Natural Inclination

• Adding an incline to dumbbell curls increases the intensity of biceps activation. Learn how to add the dumbbell incline curl to your plan effectively here. 

• The 2025 Arnold Classic is set for Friday, February 28, in Columbus, Ohio. Check out the lineup for the Classic Physique division. 

• Knee sleeves protect you during functional movements like squats and lunges. Here are five of the best-reviewed knee sleeves of 2025.