Introduction
IntroductionGaining muscle is both an art and a science. Many gym-goers lift weights and believe that will be enough to build muscle, but they can often forget the importance of proper nutrition. Eating the right foods and getting the right nutrients is just as critical as your workout regimen when it comes to building muscle.
One important nutrient for gaining muscle is protein. Protein has been shown to increase muscle growth and reduce body fat, so it should be a staple in any bodybuilding diet. If you want to gain muscle the right way, then you need to make sure you’re getting enough protein from high-quality sources. In this article, we’ll give you 10 of the best sources of high-quality protein and explain why they are beneficial for building muscle. Let’s get started!
Eggs Whites
Are you looking for the best sources of protein for your bodybuilding goals? Look no further than eggs whites! Packed with pure protein, egg whites are perfect for those who are trying to gain muscle the right way.
Egg whites are a low-calorie, low-fat source of nutrients, making them a great addition to any muscle building diet. They offer up 8 grams of protein per one-third cup and are loaded with essential amino acids such as leucine and isoleucine. Not only that, but they are also packed with other vital vitamins and minerals like selenium, Vitamin D and B12.
Whether you have them boiled or scrambled, egg whites make an excellent breakfast to help fuel your day of workouts. You can even mix in some spinach or tomatoes to get in some more nutrient powerhouses into your meals!
Lean Beef
You can’t talk about gaining muscle without bringing up lean beef. Beef is an excellent source of high-quality protein and contains the nine essential amino acids your body needs for muscle growth. Plus, it's packed with iron and B vitamins, which are both essential for maintaining energy levels throughout your fitness journey.
How can you make sure you're getting the most out of your beef? Look for the leanest cuts—like top sirloin and even ground beef that registers as 90 percent or higher lean meats. This way, you'll get all the nutrition without amassing extra fat. Protein content will vary depending on the cut you select, but it's generally around 25-30 g per 3 oz (85 g) serving. In addition, grass-fed beef may contain more heart-healthy omega-3 fatty acids as compared to grain-fed counterparts.
Whether you’re grilling up steak or cooking a savory roast, adding lean beef to your meal plan will help fuel your muscles and give you the energy needed to power through any workout.
Quinoa
For a plant-based source of protein, quinoa is an excellent option. It contains all nine essential amino acids, making it one of few complete proteins in the plant kingdom. It also has a high fiber content and is rich in vitamins and minerals like iron, magnesium, manganese and B vitamins.
Quinoa can be used in a variety of meals, from salads to breakfast bowls and stir-fries. A single cup of cooked quinoa contains 8 grams of protein; so why not go for a double-serving? You can add it to smoothies to give them an extra boost of protein without altering the taste too much.
If you’re looking for convenience, there are plenty of ready-made quinoa meals available on the market. Whether you prefer single-serving packages or larger containers that you can control portion sizes with, make sure to keep some stocked in your pantry for instant gratification when it comes to muscle building.
Soybeans
Soybeans are a great source of protein that are also incredibly versatile. With their nutty flavor, they pair well with just about anything. Plus, you can get frozen soybeans for quick and easy meals.
Soybeans are a great choice for those looking to get in shape because they're rich in healthy fats, magnesium, and vitamins K, C and B-6 which are all essential for your overall health. They're also free of cholesterol and low in calories, so you can make healthy eating choices while getting plenty of muscle-building nutrients.
Here's how you can add soybeans to your nutrition plan:
Add them to salads or soups for an extra protein boost
Mix them with other legumes like lentils or chickpeas
Use them as a substitute in recipes that require ground beef or chicken
Make veggie burgers or stir fry using mashed soybeans as the base
Chickpeas
Chickpeas are another great source of protein, and they make a versatile addition to any diet. One cup of chickpeas has 12.5 grams of protein, 7.6 grams of dietary fiber and only 1 gram of fat. Consuming chickpeas regularly can also help reduce bad cholesterol and promote heart health, while supplying your body with essential vitamins and minerals like iron, phosphorus, and magnesium.
Chickpeas are a great way to get your protein on the go or at home! They can be eaten raw or cooked in salads, stews or curries, or mashed into hummus for a tasty snack.
Benefits of Eating Chickpeas:
Low fat content
High amount of dietary fiber
A good source of iron
Can be eaten raw or cooked in many dishes
Versatile—can be used in salads, curries, dips and more!
Greek Yogurt
Greek yogurt is a go-to snack for gaining muscle the right way. It’s high in protein, and it has some other benefits as well, like being lower in sugar — it can help with weight management because it’s two to three times higher in protein than regular yogurt. Greek yogurt is also an excellent source of calcium and probiotics, which are a type of good bacteria that helps your digestive system in a number of ways.
And there are so many delicious flavors to choose from — you can mix it with fresh fruit, nuts or grains for some extra flavor. And you can use it in recipes that call for sour cream, like mashed potatoes or guacamole.
So here’s the nutritional breakdown: Greek yogurt has about 18g of protein per cup, and it also has about 25% of your daily calcium needs. That’s pretty amazing!
Peanut Butter
Peanut butter is pretty much the perfect food for bodybuilding. It's creamy, tasty and not to mention packed with protein. An average serving of two tablespoons will give you 8 grams of protein and 16 grams of healthy fats.
It's a great source of both complex carbs and unsaturated fatty acids, which are essential for producing the energy you need to fuel your workouts, as well as muscle building.
Plus, it's super versatile—you can spread it on toast or crackers, blend it into a shake or smoothie or even mix it into oatmeal for an extra protein boost! If a PB&J sandwich has been part of your pre-workout routine since childhood, you’ll be glad to know that there are still plenty of ways to enjoy this delicious snack without breaking your diet.
Try choosing natural peanut butter that’s made from crushed peanuts only (avoid any hydrogenated oils) and look out for brands with no added sugar if you can find them. Don’t forget the jellies and jams too! They offer different flavors to mix things up with your snacks and provide their own unique blend of nutrients perfect for bodybuilders everywhere!
Seafood
Seafood is an unrivaled source of protein, with certain fish and crustaceans packing up to 24 grams of protein per 3-ounce serving. Rich in omega-3 fatty acids, seafood also helps your muscles recover faster and assists in muscle growth.
Not sure where to start? Here are a few examples of high-protein seafood you should consider if you're looking to bulk up:
Salmon: One of the healthiest fish in the sea, salmon is packed with protein and provides essential fatty acids to help with muscle recovery.
Tuna: Tuna is another fish high in both protein and omega-3 fatty acids. Try it canned, fresh or smoked for a delicious way to get your lean protein!
Oysters: The king of bivalves, oysters are surprisingly high in protein. Just six medium oysters will provide you with more than 10 grams of protein!
These are just some examples of why seafood should be a part of your diet if you're looking to gain muscle quickly and efficiently. Whether you like it raw, grilled or fried—seafood offers a variety of options that can help you reach your fitness goals!
Chicken breast
Let’s move on to number nine on our list: chicken breast! Not only is chicken breast super tasty in a fluffy wrap or atop a bed of greens, but it also packs an impressive punch in the protein department.
One cooked, boneless chicken breast contains about 53.7 grams of protein — that's more than double the amount found in pork chops and other types of poultry! Furthermore, it's low in fat and calories too, so it's not just a great muscle-building food but also a good choice for those looking to maintain or lose weight.
Other perks of eating this tasty meat include:
It's an excellent source of several key vitamins and minerals such as B vitamins, iron and zinc.
It contains healthy unsaturated fats like omega-3 fatty acids that your body needs.
The lean form makes it easy to pair with other protein sources in your meals.
It has an impressive amount of branched-chain amino acids (BCAAs) which promote muscle growth and recovery.
So there you have it! Chicken breast is one of the best high-protein sources out there when it comes to building muscle the right way, so be sure to add this to your grocery list!
Spinach & Broccoli
These leafy green vegetables may surprise you, but spinach and broccoli can be great additions to a bodybuilding diet. Both are high in protein, and they are packed with essential vitamins and minerals like calcium which help to build and maintain a healthy body.
Spinach, for example, contains iron which is essential for oxygen transport in your body. Plus, it's an excellent source of folate and vitamins A, C, E and K—all of which can help reduce inflammation. Broccoli is also packed with vitamins A, C and K as well as fiber which keeps your digestive system running smoothly.
Why you should add these to your diet:
They’re good sources of fiber - This can help keep your digestive system regular and aid in muscle growth
They’re rich in essential vitamins like A and C - These play an important role in the immune system
They’re high in iron - Iron helps oxygen flow through the body
They contain folate – Folate helps red blood cells carry oxygen to muscles
So if you're looking for a way to get more protein into your diet without sacrificing taste … there's no better option than adding some spinach or broccoli to your meals! Not only are they both healthy and delicious, they're also highly nutritious—which is essential when trying to gain muscle the right way.
Conclusion
When it comes to gaining muscle the right way, there are plenty of protein sources to choose from, and it’s important to select the ones that will help you hit your goals. Incorporating eggs whites, Greek yogurt, salmon, quinoa, nuts and seeds, beans, soy products, lentils, lean meats, and peanut butter into your diet can help you meet your nutritional needs for muscle growth.
Each of these 10 sources offers a wide variety of micronutrients, are packed with protein and healthy fats, and can be integrated into your day-to-day meals. Building muscles is a long-term commitment, and you need to make sure that you’re refueling your body with the right proteins to get the most out of your training.