Muscle Building is easier said than done. It’s what drives a lot of bodybuilders/fitness enthusiasts to return to the gym and grind themselves with a high-intensity workout, day after day. In order to build muscles you not only have to push yourself to the limit, let your muscles break down, and then see them getting stronger as they repair, but also have to give your muscles the right support to repair, outside the gym.
Here are a few high-protein foods for muscle building, how much protein they contain, and how they can help you achieve your goals.
Eggs –
A boiled or poached egg provides 6.28 g protein (approx.). They also contain amino acids, essential for muscle synthesis, and vitamin B, which is a good source of energy for the body.
Salmon –
A 227 g salmon steak provides 58.5 g protein (approx.). It’s also containing Omega-3 fatty acids, which prevent muscle degeneration in older adults.
Chicken Breast –
A medium chicken breast without skin weighing 120 g provides 35.5 g protein (approx.). Chicken without the skin is a low-fat protein source that someone can easily add to different meals and recipes.
Greek Yogurt –
Five ounces (oz) of Greek yogurt provides 12–18 g of protein (approx.). You can add a carbohydrate-rich fruit to your Greek yogurt for a healthy snack after a workout.
Tuna –
Tuna contains 7 g of protein per ounce. It is also a proper source of omega-3 fatty acids besides their benefits for general health and inflammation.
Shrimp –
It has around 6 g of protein per oz. Shrimps also contain:
- Amino Acids, Particularly Taurine
- Fiber
- Vitamins And Minerals
- Omega-3 Fatty Acids
Soybeans –
Fresh or frozen soybeans contain 6 g of protein per half-cup. Adding them to a quick stir fry can give you some extra benefits, perhaps with some other beans or chicken for extra protein.
Cottage Cheese –
Part-skimmed cottage cheese provides 14 g of protein per half-cup (approx.). Cottage cheese also contains calcium for healthy bones.
Beans –
Kidney beans, black beans, and navy beans are the source of 8 g of protein per half-cup (approx.). Beans are a valued source of protein for those who opt for plant-based diets.
Quinoa –
Quinoa contains between 9.1-15.7 g per 100 g protein, depending on the manufacturing process. It also has an outstanding nutritional profile due to its:
- High Protein
- Balanced Amino Acid Profile
- Fiber Content
- Range Of Vitamins And Minerals
- Antioxidants
- Absence Of Gluten
Milk –
Skimmed or 1% fat milk provides 8 g of protein per 8 oz, and high protein milk provides 13 g of protein per 8 oz. As long as anyone can consume milk with any issue, it can be a healthy choice to boost protein and hydration after exercise. Milk is also a good source of calcium which people require for healthy bones.
Brown Rice –
Brown rice is also a good source of protein i.e. a half bowl of cooked brown rice contains 5.32 g of protein and is a suitable source of carbohydrates, fiber, and B vitamins. Combining brown rice with beans, chickpeas, or lentils provides a person on a plant-based diet with a whole range of amino acids in one meal.
Almonds –
A cup of dry roasted almonds without salt contains nearly 29 g of protein. Nuts also provide fiber to support someone fuller for a longer duration and B vitamins for energy while exercising training.
Conclusion –
Muscle building is not an easy task. It takes certain amount of discipline to reach there. Discipline in your diet and daily routine. It’s journey that transform your body and mind completely and for the good.
