Protein is a small nutrient made of amino acids that is essential for growth and function of the human body.
Nutrition is a cornerstone of every good bodybuilding program. The right bodybuilding diet is essential for producing the gains your workouts stimulate. Getting plenty of protein in your diet is key when you’re trying to build muscle mass. Your total dietary protein and calorie intakes are most important for effective muscle gains. However, some proteins help build muscle more efficiently than others.
Here are the foods with the highest amount of protein in them. When you’re trying to meet your protein needs it’s good to know which foods will help you along the most. A healthy muscle building diet is not too complicated but it does require some knowledge and discipline. Let’s look at the basics.
What Are the Best Sources of Protein?
Many nutritionists believe that the best source of protein is direct from a healthy diet. Protein supplements should only be taken when you cannot get enough protein from a diet without going over your daily calorie limit.
Show us a bodybuilder without egg whites in his diet, and we’ll show you someone who’s missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day.
You can’t beat canned tuna for quick and easy when it come to high protein foods. However, its benefits to bodybuilders go beyond convenience. Besides containing a firm protein boost, tuna contains Omega-3 fatty acids, which help prevent muscle loss, as well as boost immunity and elevate your metabolism. Three ounces of white, water packed albacore tuna provides 109 calories with 20 grams of protein, with only 2.5 grams of fat.
Beans are widely used by vegetarians as a cheap source of protein. They are packed with fiber and protein, and they are low glycemic. Beans can be combined with rice, vegetables, and it can even be incorporated in salads and are also great to help lower cholesterol levels. The main issue with beans is that as well as being an incomplete protein, meaning they do not contain a full spectrum of amino acids, they can also cause bloating for most people.
If you’re a bodybuilder who likes to to eat outside the box, then consider tofu as part of your next bodybuilding meal. Rare for a plant, the soybeans that make up tofu are an excellent source of complete protein–meaning that the protein in tofu is ultimately utilized by the body. Four ounce of reduced fat tofu contain more than 10 grams of protein and 4 grams of fat.
Whey protein is a complete protein, meaning it contains all essential amino acids, and one of the most beneficial proteins when you’re trying to build muscle mass. Whey protein is better at supporting muscle growth with resistance exercise than soy protein, and that whey and casein are some of the highest-quality proteins available. To reap the benefits of whey protein for muscle building, try whey protein shakes, low-fat milk, plain Greek yogurt and cottage cheese.
Although the foods above have a great deal to recommend, there is still no source of protein as economical or versatile as protein powder. Being lower in fats and carbohydrates as well as higher in protein and vital branched chain amino acids, protein powders of all kinds should be a staple in anybody seeking to improve body composition of performance.
Fat-free cottage cheese contains valuable protein-based nutrition if your goal is muscle enhancements. Two of the most important proteins in bodybuilding are whey based protein and casein-based protein. Whey protein is the liquid by-product of cheese production; casein is located in the curds that separate from the whey in the process. Cottage cheese is, simply, casein and whey. A half cup serving of fat free cottage cheese provides 80 calories and 16 grams of highly beneficial protein.
The white meat from a turkey provides an intense protein pack. A single eight ounce serving provides 60 grams of protein, with very little fat accompanying it. The same is not true of dark meat, which, while still high in protein, is a much fattier meat. Not to mention turkey breast might be a slightly more appetizing option than many high protein low fat menu items.