Top 8 Foods Highest in Protein for Muscle Building

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 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. 

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 AND VEAL


Beef and veal are the meats that are higher in calories than white meat but they are still very good sources of protein. Per 100 grams of lean beef or veal equals about 36 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. 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.




7. SHRIMPS


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.




8. WHEY PROTEIN


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

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

Foods that are Best Sources of Protein

Why are the proteins so important?

Every athlete knows that protein is a very important nutrient for health, muscle growth, and weight loss. Also, we need to eat protein foods every day to keep our metabolism running and our blood sugars stable. Proteins are long chains of amino acids, which are very important molecules that we get from our diet. Without consuming enough of protein calories you can become deficient in amino acids that lead to low energy, no muscle gains, and low concentration and memory.

Those are just some of the facts that show the importance of consuming protein foods. For lifters, protein is the main macronutrient. The king of macronutrients among three of them. Others macronutrients are carbohydrates and fats. You can't build muscle mass or lose weight in a healthy way without consuming proteins. So, for a conclusion of an importance of proteins is that you have to consume protein foods if you want to:

• Build Lean Muscle Mass
• Lose Weight
• Be Healthy
• Have More Energy

What are the best sources of protein?

   1. Whey Protein Supplement

   2. Lean Meats (Chicken, Turkey, Beef)

   3. Fish (Tuna, Salmon)

   4. Nuts (Peanuts, Almonds, Walnuts)

   5. Eggs (Egg Whites)

   6. Low-Fat Dairy

   7. Beans

   8. Soy

Last studies of protein say that ideal dose of protein per one meal is 35 grams. Only 4 ounces of Lean Chicken Meat contains about 35 grams of protein and only 196 calories and 5 grams of fats. Chicken and Turkey meat are some of the best sources of protein. Whey Protein Supplement became many famous and there is no lifter that didn't hear of it. Whey Protein is a very good supplement and I recommend it for every athlete as it is a great source of clean protein, and usually contains 80 - 90 grams of protein per 100 grams. There are also other types of Protein Supplements like Soy Protein, Rice Protein, Milk Protein but Whey is the most popular and his effect is proven a long time ago. 

So, buy a Whey Protein Supplement, make diet plan of a combination of foods from my list and don't forget about other two macronutrients too. Don't just focus on protein, but be sure that you are consuming at least 0.5 gram per pound to maintain muscle mass and 1 - 1.2 grams of protein per pound for athletes that want to build muscle mass.

Also, check out my Diet Tips for Lean Muscle Mass.

10 High-Protein Foods

10 Foods that are High in Protein

Why do we need consume a lot of protein every day and why is that macronutrient such famous among all Athletes? Why are all Bodybuilders and Athletes obsessed with Protein intake?

•       We need Protein to Build and Repair Muscle
•        To prevent Fat storage
•       For Strength and to be more Healthy

A deficiency of protein leads to muscle atrophy (losing muscle mass) and it bad for a function of our bodies. Protein is very important for all people in the world, men and women, adults, and children. It is not only good for Bodybuilders and Athletes but for people that have training in the gym, street workout and any other sport it is recommended to consume a lot more of protein than people that don't train any sport.

Now that we know why protein is so important macronutrient for our body and our muscles I will make a list of Food that is Highest in Protein and that we need to eat to build lean muscles and be stronger:

Chicken and Turkey Breasts

I will start with meat because meat is highest in protein calories. Lean Chicken and Turkey meat contain about 30 grams in 100 grams of meat. You can eat about 150 grams for one meal and you will consume about 45 grams of Protein for one meal. Very easy, isn’t it?

Lean Beef and Veal

As I said, meat is highest in protein and beside Turkey and Chicken meat Beef is also very high and even higher in protein calories than Chicken breasts. Beef contains 36 grams of protein in 100 grams. It contains more fat than Chicken and Turkey so try to eat only Lean Beef or Veal that are lower in fat. Don’t be very much afraid; though, you won’t die if you eat about 100 grams of beef. Red meat is not dangerous, those are just myths. Men need to eat more red meat and fats for raising of testosterone levels.

Now when I said a lot about meat products and protein calories in it I will now mention other high protein foods and their protein calories:

   Fish (Tuna, Salmon)

-          

       - 20 grams of Protein in 100 grams
       - Omega 3 Fatty Acids

   Non-Fat Cheese

-        

          - Above 32 grams of Protein in 100 grams

-         - Mozzarella provide most proteins per calorie

   Eggs (Egg Whites)

-           - 1 whole Egg provides 6 grams of Protein

-          - Egg Whites are very lower in fats than Yolks

  Nuts and Seeds (Peanuts, Pumpkin Seeds)

-         

         - Provides 30 grams of Protein in portion of 100 grams

-          - Contains good fats

-          - Great for snacks

Yogurt and Milk

-          -  Provides about 7 grams of Protein per cup

-         - Greek Yogurt contain a lot of protein calories and it is low in fat

Beans

-         - 18 grams of Protein in portion of 100 grams

Also Quinoa and Tofu.