High-Protein Foods for Lean Muscle Gain

What is PROTEIN?

Proteins are long chains of amino acids, which are probably the most important nutrients that we get from our diet. 

Why we need PROTEIN?

We need to eat plenty of protein foods every day to keep our metabolism running, our energy up and our blood levels stable. Athletes need to consume more protein than average people, especially athletes that are lifting weights.

Why athletes need to consume more PROTEIN?

Athletes spend more energy than the average person and they need additional nutrients to recover from intense physical activity. Protein plays a very important role in every athlete's diet, whether running sprints, swimming or lifting weights. Most famous nutrient, protein, helps repair and strengthen muscle tissue.

What can happen if you eat too little protein?


- Low energy and fatigue
- Poor concentration
- Mood swings
- Trouble building muscle mass
- Trouble losing weight
- Low immunity







How much protein athletes need?

The recommended daily intake of protein for an average person is 46 grams for women, and 56 grams for men. If you want to gain muscle that wouldn't be enough to fuel your muscles for growth.

The Complete Guide to Build Muscle Mass

Many fitness experts say that 2 grams of protein per one pound of body weight are necessary for muscle gain, some say even more but they are all wrong. You won't build more muscle if you consume more protein that your muscles need. You can't build 1 pound of muscle for one day, not naturally.

The recommended daily intake for athletes is 1.2 grams of protein per 1 pound of bodyweight. That is enough to build muscle and you won't have an excess of protein that will be stored as fat. 

You also need to focus on other nutrients, like carbs and fats so if you consume 1.2 grams of protein per 1 pound of your body weight every day, believe me, you have it enough to make your muscles grow. Just focus on other nutrients, on your training and rest. Proteins don't build muscles all alone.

Best Exercises to Build Muscle Mass Fast







What are the best sources of protein?



1. FISH 

      Fish that are high in   protein per one fillet (85 g):

Tuna (22g), Salmon (22g), Halibut (22g, Perch (21g), Cod (20g).



Seafood is an excellent source of protein because it is low in fat. Fish like salmon is little higher in fat but is heart-healthy kind of fat - omega 3 acids.






2. WHITE MEAT

Turkey and chicken breasts are probably the best source of lean protein. Darker meats are also good but they are higher in fat than white meat. 


100 grams of chicken and turkey contain about 30 grams of protein.





3. LOW-FAT CHEESE

Cheese high in protein per ounce (28g):


Parmesan (10g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Low-fat Cottage Cheese (5g).








4. LEAN BEEF


3 ounces of Lean Beef contain about 19 grams of protein.




5. EGGS (Especially Egg Whites)

1 Large Egg contains about 7 grams of protein. Whole eggs are high in protein, but egg whites are almost pure protein. They are also loaded with healthy fats, vitamins, and minerals.





6. Low-fat MILK


1 cup of low-fat milk contains about 8 grams of protein.



7. Black Beans


1 Cup = 15 g of proteins




8. NUTS


Peanuts are the highest in protein in comparison with all other nuts. They are also loaded with healthy fats and they are very rich in calories. One ounce (28 g) contains 7 grams of protein, with 159 calories. You can also try peanut butter, it is very delicious and very good for muscle growth with quality nutrients and a high number of calories.




9. Shrimp


Shrimps are low in calories but loaded with many nutrients including selenium and vitamin B 12. Like fish, they also contain plenty of omega-3 fatty acids. A 3 ounce (85 g) serving contains 18 grams of protein with 84 calories. Very good source of lean protein and also very healthy food.




10. Whey Protein Supplement


Whey is a type of high-quality protein and it is very effective at building muscle mass. Only one serving (30  or 35 grams) of Whey Protein Powder can contain about 27 - 30 grams of protein. Great source of fast-digesting protein very useful as a post-workout meal. 



Check out more about Whey Protein Supplements and other great muscle-building supplements in another article:


Best Muscle-Building Supplements to Build Muscle Mass Fast