Scientifically, proteins are considered as the building blocks of muscles in the body.
Whether you lift heavy or perform resistance exercise, every time you exert pressure on your body, it thrives to become stronger. This is where protein plays an essential role, it helps to increase the muscle protein synthesis in the body, repair tissues, build muscles and gain strength.
While protein consumption has high regards among bodybuilders to gain more muscles, it is also found to offer significant weight loss benefits. Being precise, it helps you to reduce your belly fat and gain muscle mass simultaneously.
There are a bunch of other benefits that you get from consuming proteins, along with muscle building. On an average, it is recommended to consume 1gm of protein per kg of bodyweight i.e. an individual of 72kg must consume 72gms of protein daily. Here, we have prepared a list of 12 high protein foods for muscle building that you must add to your diet.
12 high protein foods for muscle building
1. Eggs
Eggs have to be the first on the list; whole eggs are considerably the best source of proteins. One whole egg contains 1.3gms of branched amino-acids and 0.5gms of leucine, which is one of the most important essential amino acid to enhance muscle protein synthesis.
Bodybuilders recommend consuming egg whites, as they are considered as a pure source of protein.Eggs can be combined with various other food protein sources, making it the perfect addition to any pre-workout meal.
1 egg on average contains 7-8gms of high quality protein along with other vitamins, minerals and nutrients.
2. Chicken Breasts
Meat based protein is considered as the richest source of protein and chicken breasts has to be added to the favorites.
Chicken breast is referred as a rich source of lean protein with a combination of multiple essential amino acids. Moreover, chicken breasts are known to contain least amount of fats, which makes it great for muscle building.
There are a variety of easy to prepare chicken recipes, which tastes great, making it easy to eat as a part of your daily meal. One ounce of chicken breasts (28-29gms) contains 9gms of protein; eating 4ounces of chicken can cover half of your daily protein needs.
3. Beef
Red meat is an especially recommended diet addition by athletes and body builders to gain muscles.
Lean beef is rich in protein and contains additional minerals like iron, zinc and selenium and vitamins like B12 and B6, which enhances the muscle protein synthesis and improves the strength building capacity of the body.
Keep in mind, it is recommended eating lean beef in moderate amount to avoid any major side effects or prevent risks of health problems.
Red meat (lean beef) is very high in protein; 100gms of red meat contains 20-25gms of protein.
4. Whey Protein
Milk contains two very essential proteins, whey and casein; both are considered as an excellent source of protein.
Whey protein forms 20-25% of the total protein found in milk and it is recommended by bodybuilders for building muscles. Whey protein gets absorbed with ease and increases the amino acids levels in the body. This supports and stimulates the muscle protein synthesis in the body, which is needed for repair and recovery post workout.
Whole milk is considered as the best source of whey protein, Ricotta cheese is also a great source for whey protein, among a variety of other food sources. You can also find whey protein in supplement form, which is often recommended to be consumed as a pre-workout or post workout drink.
100gms of whey contains around 0.9gms of protein. One scoop of whey protein used in pre-/post- workout drink contains 20-25gms of protein.
5. Casein
Casein is another dairy based protein found in milk: it consists of 75-80% of the protein found in milk.
Casein reacts differently from whey when consumed; it gets absorbed slowly, which doesn’t boost the amino acid levels in the blood rapidly.However, the slow synthesis process of casein alleviates the blood amino acids levels during workout, which helps to maintain a balance between muscle breakdown and muscle repair.
Casein consumption at night is found to increase muscle repair and recovery during the resting phase of the day. Milk is considered the best source of casein, one glass of milk can complete your daily casein protein needs.
6. Milk
Apart from the two important proteins; Whey and Casein, Milk contains a variety of other essential nutrients that supports the muscle building process.
Skim milk (otherwise known as fat-free milk) contains no fat, and is known to offer the best quality of protein, which enhances the muscle protein synthesis in the body. Additionally, milk contains vitamins like B2, minerals such as calcium, phosphorus, etc. this helps to build stronger bones that support muscle building and improve overall health.
One glass of skim milk contains 8gms of protein along with 29percent of your daily calcium intake.
7. Cottage Cheese
A decent amount of cottage cheese can be a great morning breakfast. Cottage cheese consists of good fats and calories in small quantity, while its protein content is very high.
Cottage cheese is packed with different nutrients like calcium, phosphorus and B vitamins. Along with this, there are studies that suggest cottage cheese is as satiating as whole egg, making it a filling food source for a meal.
200gms of cottage cheese easily contains 20-22gms of quality protein. The quantity of fat is very low, which makes it an efficient protein choice for building muscles.
8. Greek Yogurt
Greek yogurt is another food source that has very high amount of proteins.
As yogurt is produced from fermented milk, it also becomes a great source of minerals like calcium and vitamins like B12 and A, which adds to its protein synthesis benefits.
Moreover, yogurt has a different taste (tart flavor), which can be combined with a variety of dishes, making it extremely versatile, such as smoothies, shakes, etc.
You can add yogurt to your pre-workout smoothies for quick protein needs, 100gms of yogurt contains roughly 10gms of protein.
9. Soy Protein
Soy protein is the protein obtained from soybean; it is the best plant based source for all the essential amino acids. It is considered very effective for weight loss, improve stamina and build muscles. Studies suggest that soy protein increases fat loss, while preserving lean muscle mass, which stimulates smooth and efficient muscle building.
Soy protein consists of 90% protein, which also makes it the best replacement for animal protein in an individual’s diet. The effectiveness of soy protein towards muscle protein synthesis is similar to what is found in whey protein.
There are different food sources of soy protein, it includes whole soybeans, soybean curd, fermented soybean paste, etc. 100gms of whole soybeans contains around 12-13gms of protein.
10. Lentils
For individuals looking for a vegan diet, Lentils are considered as the staplesource of plant based dietary proteins. The high protein content also makes it a viable alternative for animal-based proteins.
Along with proteins, lentils also contain other essential macronutrients like zinc, iron, Vitamin B complex, dietary fiber and complex carbohydrates, which help to maintain overall health.
Lentils and other legumes when consumed regularly also prevent a majority of health conditions and prevent the risk of heart problems.
100gms of boiled lentils roughly contains 9gms of proteins, which can be a great pre-workout meal or a post workout breakfast.
11. Peanuts
Peanuts are a healthy combination of protein, carbs and fats. Peanuts are majorly referred as legumes and they are filled with nutrients that help to boost energy during workout.
Peanuts contains high amount of leucine, an essential amino acid that stimulates muscle protein synthesis. Peanut butter (manufactured using peanuts) can be added to pre-workout meals for its high carb content. It helps to prevent fluctuations in blood sugar levels and maintain energy levels during workout.
Along with muscle building, peanuts also help to prepare a healthy diet to sustain overall health. 100gms of peanuts contain 26gms of protein and 550 calories that boosts energy.
12. Brown Rice.
Brown rice is added to the list even with its low protein content, because it contains high amount of carbs that stimulate muscle building.
Cooked brown rice per bowl i.e. 200gms contains around 5gms of proteins. It is recommended to be consumed a couple of hours before going to workout to get the energy boost. A meal with brown rice also stimulates muscle protein synthesis in the body, while improving the endurance to exercise longer.
Studies suggest that brown rice has the same impact on exercise performance as compared to whey protein, when consumed regularly.
Conclusion
Keep in mind, protein is essential to stimulate muscle repair and recovery post workout, which further helps to build muscles and gain strength.
There are a variety of food options that you can consider to get the required amount of protein. However, choosing the right food sources help you to get quality protein, while reducing the fat content and get the carbs necessary to fuel your workouts.
Remember, a good exercise routine and a healthy nutrient-filled diet is essential to build muscles and get the right physique.
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