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Introduction
It should be familiar information that protein is an essential macro nutrient input for the construction of muscles. Protein diets have been widely recommended especially for those people wanting to gain muscles and boost their performance. Not all proteins are equally good to consume, some foods contain higher amounts of proteins than others and other nutrients that are required for building hard muscles.
To make your fat-gaining journey a bit easier, here are the 10 best protein foods you can take that can help you gain lots of muscles. Most of these foods are not only rich in protein but also rich in vitamins and minerals that help the muscles repair and grow.
1. Chicken Breast
Chicken breast in particular is well liked in the community of bodybuilders and other athletes interested in building new muscle mass while avoiding the gain of excess fat. Thirdly, chicken breast has other nutritional values which include B vitamins, vitamin D, iron, zinc and magnesium hence diary use is important for everyone’s health and muscle build up.
Grilled chicken breast has about 31 grams of protein per 3 ounce portion making it an excellent food for any muscle gaining diet. Grilled chicken breast should ideally be part of everyone’s diet at least twice a day; it can be eaten hot for lunch and dinner or served cold in salads and sandwiches for those on the go.
2. Lean Ground Beef
Another good quality meat is the lean ground beef, which is also a rich source of good protein. Despite the fact that red meat is nutritionally dense in saturated fats, you can opt for lean cuts such as 95% lean ground beef which will still provide a lot of protein but little of the bad fats. From the nutrient profile, 3 ounces of lean ground beef provides about 22grams of protein making it ideal for muscle building foods.
Try adding ground lean beef to your chilies, tacos or stir fries to increase the nutritional value of your meals. When combined with vegetables or spices and other lean protein it can make a very comforting and healthy meal that the body can use to build muscle.
3. Greek Yogurt
They include; Greek yogurt which is resistance to normal dairy products and is rich in protein. It is richer in protein content and lean in sugar than the normal yogurt and therefore can be recommended for folk on high protein diets. A cup of Greek yogurt has about 14-20gm of protein in it and that’s why for those who want to build muscles should not do without it.
You can take greek yogurt in your breakfast or use it in place of other snacks. It can be had plain or flavored with fruits, nuts and honey. In its raw form, you can also blend it into smoothies, protein shakes or incorporate it into pancake or baked item preparation for an added nutritional value.
4. Eggs
Basically, eggs are some of the most popular foods amongst body builders since they contain significant amounts of proteins. Approximately 1 large chicken egg yields around 6g of protein making them rich in protein and easy on the pocket. Moreover, eggs contain vitamin D, selenium and B group of vitamins which are crucial for the formation of muscles and muscle tissues repair.
Eggs can be used in many meals, and besides a regular breakfast taking eggs in an omelet, scrambled, or being poached, eggs can also be taken in recipes like egg salad, deviled eggs, and egg muffins. In one way, or the other, eggs are very useful that should not be missing in any muscle building meal plan.
5. Lentils
Lentils are a group of legumes that are exceptionally rich in protein, which will be greatly beneficial to anybody interested in bodybuilding. In a single cup serving of cooked lentils 18 grams of protein can be found, also in other nutrients like folate, potassium and iron.
They usually have a mildly nutty taste and can be used in preparations of soups, stews, salads, side dishes etc. They also have a shelf life that can really help you save your money while building up muscles through proper dieting.
6. Salmon
Constantly people consume salmon which is a type of fish and this fish is rich in protein and omega-3 fatty acid. The same serving contains about 22 grams of protein and can also supply vitamin D, selenium and B vitamins.
Salmon can be baked, grilled or pan-seared, it is very rich in protein and should be part of muscle building meals. It is advisable to follow a diet that has grilled or baked salmon as least 3 to 4 times a week in order to build muscles and improve health.
7. Tuna
Tuna is also another good source of protein and omega 3 fats. In a 3 ounce serving, tuna provides the body with about 20 grams of protein, which goes well with a protein rich diet plan. Tuna is also an excellent source of vitamin D, vitamin B12, and selenium that are all critical in the development of muscles.
Tuna is very universal andmay be used in dishes as canned tuna or fresh or even smoked tuna. You can add tuna to your meals by making tuna salads, sandwiches or you can sauté it with vegetables to make a protein meal.
8. Cottage Cheese
High protein and low fat cheese known as cottage cheese. While half a cup of cottage cheese has only about 80 calories, it packs a protein-punch of about 14 grams. However, cottage cheese also contains large amounts of other nutrients such as calcium, vitamin B12 and selenium.
It is recommended to blend cottage cheese into your meals and use it for filling servings of salads, scrambled eggs, or even in smoothies in order to have additional servings of protein food during the day.
9. Turkey Breast
Turkey breast is also very low on fat and it contains high amounts of protein meaning it is perfect for those trying to build muscle mass. Specifically, a 3-oz serving of choice roasted turkey contains about 31 grams of protein, vitamin B3, vitamin B6, potassium.
To include turkey breast in your diet, you have to plan turkey sandwiches, rolls, or adapt the turkey breast to your stir-fried meals and casseroles.
10. Protein Powder
Whey protein powder as a dietary supplement is perfect for use by anyone interested in the development of body muscle mass. Whey, casein, soy or cheese powders are some of the most common types of protein powders as well as non animal- based protein of which include hemp and pea proteins. Vitamini supplements, isolated from a food source, contain more Mountains of nourishment per serving than a food source of the same muscle-building macronutrient.
It might be wise to add a protein shake or a protein supplement to your diet in order to help pack on more muscle and allow your muscles to recover more effectively. Meal replacement: protein shakes can be taken instead of normal meal, as breakfast, dinner or lunch Protein supplement: protein shakes can be taken before or after exercise or training Protein between meal snack: protein shakes can be taken between two meals.
Conclusion
High protein foods are an imperative when it comes to planning your meals and especially for anyone looking to put on muscle mass. The ten foods described above are a great guide to anyone who wants to add more protein and muscle to their body.
As well as eating those high protein foods, it is important to also incorporate into regular exercising and strength training in particular for the growth of muscles. Also make sure that you are taking a lot of complex carbohydrates, heathy fats, and so on, and all fruits and vegetables as part of proper diet for good health.
Just to restate, patience and perseverance will be critical to meeting your muscle-building objectives. Putting emphasis now on protein intake alone and following a regular exercise regimen will surely bring you to the kind of body you’ve dreamed of – one that is muscular and lean.
