Muscle gain is best achieved through strength training and paying attention to the kind of protein you are getting. Energy-source foods are the kind that provides the protein to build muscle tissues after a rigorous exercise session. One of the most important macronutrients to ensure that you get enough of it is protein, particularly lean proteins.
Here are 7 of the best muscle-building protein-packed foods to incorporate into your diet:
1. Eggs
Eggs Nothing is better than eggs when it comes to muscle building food. It affords a highly bioavailable form of protein that your body can easily absorb and utilize hence the importance of getting a good source of protein.
Even two big eggs contain 13grams of protein and essential vitamins containing selenium, riboflavin, phospher, vitamin B12 and D vitamins.
The protein in eggs has also been mentioned to promote muscle protein synthesis in a recent study, and they are therefore perfect for building and repairing your muscles.
Consume at least 2-3 whole eggs daily as part of clean, high protein diet plan.
2. Milk
Milk also provides high quality protein as well as both whey and casein, which are proteins that are absorbed at different rates to help supply amino acids continually.
Consuming one 8-ounce (240-ml) serving of milk can provide 8 grams of protein plus calcium, vitamin D, vitamin B12, and phosphorus. All these nutrients are vital for the growth of muscles and development of bones in a human body.
Low fat or non fat milk containing the same amount of protein as high fat milk minus the excess fat. If you have poor appetite or have difficulty putting on weight and are not worried about the calories, go for whole milk.
Consume 1-2 glasses of milk daily so as to gain the muscle building opportunity it provides.
3. Greek Yogurt
When it comes to mass-gaining characteristics, greek yogurt stand out on the nutritional chart. One 6-ounce (170-gram) cup has protein that ranges from 17–20 grams; therefore, it fits perfectly as a protein dditive.
It is just made using the process of draining the liquid whey from the normal yogurt thus increasing the protein content enormously. Yogurt is also rich in probiotics that might help with protein utilization and muscle maintenance as people age.
Greek yogurt may be eaten plain or with a variety of fruits and nuts and seeds as a fulfilling high protein snack or lite meal.
4. Cottage Cheese
Cottage cheese is a form of fresh soft cheese curd goods which would be perfect for the muscles casein protein intake at night. Your muscles are essentially fasting for 6–8 hours in a day while you are sleeping and they are fed again when you wake up to take your meal.
Compared to most proteins, casein digestion occurs at a slow rate supplying your muscles with a steady stream of amino acids to spare muscle tissue.
Only one cup (226 grams) of cottage cheese is laden with 28 grams of protein and a negligible number of carbs and fats. It has its unique flavor but is not very strong that it will overpower other ingredients if used in recipes; which you could eat alone.
Best time to take cottage cheese for muscle building is at night before you go to bed; ideally half an hour to sixty minutes to sleep time.
5. Chicken Breast
Chicken breast remains one of the most consumed proteins in the world containing 53grams of protein per 100grams of weight.
It is very flexible to cook and can be barbecued, roasted, sautéed or used in salads, sandwiches, soup, and pasta dish so you get your required amount of protein intake.
It is also an excellent source of niacin, selenium, vitamin B6 and B12, phosphorus and zinc. Both of these nutrients play a crucial role in developing muscles and metabolism of foods and products in the body.
It’s recommended that one should have 4–5 ounces (112–140 grams) of chicken breast that will serve him or her up to twice daily together with muscle building exercises.
6. Tuna
Tuna is packed with high quality protein, vitamin D and the omega 3 fatty acids EPA and DHA with added inflammation reducing properties.
Tuna has a protein content of 20g per 3-ounce (85-g) serving, as well as niacin, selenium, vitamin B12, and vitamin K.
Canned tuna can be eaten with mayo or Greek yogurt for tuna salad or can be added to a wrap or salad. It also goes well with fried rice, pasta salad, sandwich, and even energy bites.
You should include two portions of tuna per week in your high protein intake to reap the muscle gains from this fish.
7. Lean Beef
Moreover, lean beef is a good source of proteins, vitamins and minerals necessary for proper muscle functioning.
A 85 grams portion yields about 25grams of protein and is also a rich source of creatine, iron, zinc and Vitamin B6 and B12. These nutrients provide strength, stamina and muscle mass and bulk.
For more proteins with less fat and calories choose lean meat such as beef eye of round, sirloin or 93% lean ground beef.
Ideally, 3–4 palm-sized portions of lean beef per week are recommended and can be used in taco, chili, meatball, burgers and pasta sauce.
The Bottom Line
Protein containing foods like eggs, dairy products, poultry, seafood, and lean beef are very rich in quality proteins and essential nutrients that spur muscle growth.
These proteins complemented with strength training 3–5 times a week is the most effective way to gain lean body mass.
The recommended dietary calories and protein intake is 0.5 – 1 gm/pound of body weight and should also include adequate amounts of carbohydrate as well as fats. Ensure that you take your proteins before your muscles stop growing, and throughout the day to encourage formation of huge, lean muscles.
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