10 Protein-Loaded Foods for Building Muscle
If looking in the mirror doesn’t satisfy you any longer, don’t just sulk, do something about it! Today so many are simply obsessed with losing weight and they do it without hitting the gym once! Whether you’re doing workouts to lose weight or build muscle, you need to work out, to get active. It’s the only way to keep your body fit, your mind active and your body healthy. If you want to add muscle, you should know that you can’t do it without protein. Here are 10 protein-loaded foods that you need to look into if you’re serious about working out.
For a long time, people have considered egg protein the best of the best due to its high bioavailability. Both the yolk and the white need to be consumed to get all the benefits and protein; one egg has 1.3 grams of amino acids and 0.5 grams of leucine. In addition to protein, they also contain vitamin D and cholesterol which is needed to build muscle.
While salmon contains less protein than chicken, it does have those long-chain Omega-3 fatty acids that are so good for your heart and skin. Farm-raised salmon has more Omega-6 acids (which favor inflammations) than wild salmon. If you don’t want to spend a little fortune of wild salmon, go with farmed, it has the same amount of protein.
Beef is and has always been a great source of total protein and amino acids. If you want leaner beef, then opt for grass-fed beef and know that there is no difference in the quality of the protein. If you don’t like to eat the beef, beef protein isolate is available in powder form, so you can reap the benefits of beef no matter what your palate is telling you.
Bison may not be too popular, but in a couple of years we think it will be. Bison meat is leaner than beef, with only 2-3 grams of fat compared to beef which has 9-10 grams. A recent study showed a decreased rate of heart disease in the group of people who ate bison, versus the group who ate beef.
Soy protein contains all the essential amino acids, which makes it one of the few plant-based proteins that does. If you are afraid that soy protein can contain those compounds which mimic estrogen, know that they are removed during the purification process. Studies have shown that soy protein is just as effective as building muscle as whey protein, so if you are a vegan or lactose intolerant, choose soy protein.
Protein-loaded foods include cheese and Greek yogurt. What do these have in common aside from the fact that they made from milk? Casein! It makes up 80% of the protein found in milk and it has anti-catabolic properties. Recent studies have shown that casein eaten late at night will improve muscle build and accelerate the recovery rate from exercise.
Quinoa is a marvelous grain with a high protein content. It contains all the 9 amino acids that your body can’t make; the ones you need to build muscle. Quinoa also has three times more protein that brown rice, which doesn’t have those great amino acids. Still, it only contains 8 grams of protein per cup, so it shouldn’t be your primary protein source.
If there is one thing that you need to know if you want to build muscle is that chicken has a lot of protein. It’s a lean source amino acids and it is crazy versatile. A piece of chicken breast (6 oz) will have 54 grams of protein and 4 grams of leucine. Please remove the skin from your chicken before cooking, to reduce the fat content, but also for cooking it faster.
Dairy products have two proteins: casein and whey. Whey makes up 20% of the protein that is found in milk, but it is the best one for building muscle because it is much faster absorbed than casein and causes a spike in amino-acid levels in the blood. Whey protein also has plenty of glutamine, which is an amino-acid that is needed to power muscles when working out.
1. Pea Protein
This plant-based protein is very easily digested and contains high levels of glutamine and BCAAs (branched-chain amino acids). Unlike most plant-based protein sources, protein that is derived from peas does not contain compounds that will inhibit the absorption of vitamins and minerals during digestion. Pea protein as a supplement taste quite well, compared to other plant-based protein powders, which taste quite earthy and grassy.
What are your favorite protein-loaded foods? Share your comments in the section below, we’d love to hear about your experiences with working out and building muscle.