Protein Foods for Bodybuilding


Protein as we all know facilitates muscle mass, it is the building block for body growth. It also serves as a vault for quality amino acids which are key requirements for muscle development. Whether you are a bodybuilder on a vegan diet, paleo diet or western traditional diet, truth is, everybody needs protein.

This article will expose you to the best high protein foods for bodybuilding, be you a vegan diet bodybuilder, counting macros or paleo.

The below listed muscle gain protein foods for bodybuilding will not only assist you in building muscles, but banish taste-bud boredom and control hunger.

·        Eggs

A variety of experts consider eggs to be one of the most perfect source of protein ever known to man, securing a seat amongst the most perfect body building foods. In an egg you will find all the 8 types of amino acids required for building and maintaining muscles. It also serves as a bag pack for other vitamins and nutrients responsible for healing and regenerating lost muscle tissues.

Seafood High in Protein

·        Canned Tuna

Canned Tuna is best known for being a quick and easy go-to for high protein. Alongside its high protein boost, it contains omega-3 fatty acids which helps shield a bodybuilder from muscle loss, boost metabolism and immunity.

·        Yellowfin Tuna

Yellowfin tuna is an almost pure protein food, as it contains fat and calories in small quantities. 85 grams of well-cooked yellowfin tuna contains 25 grams of protein. Other essential nutrients found in yellowfin tuna are magnesium, omega-3 fatty acids, iron, potassium and vitamins.

·        Clams

3 ounces of served steamed clams contains protein of 22 grams, alongside 4 grams of carbs and 2 grams of fat. A served 3 ounces of clams has about 126 calories.

·        Lobsters

A lobster is regarded as a bag pack full of minerals and vitamins. 6 ounces of served lobster has about 28 grams of protein, 140 mg of calcium which sums up to 14% of recommended daily requirement and 274 mg of phosphorus which sums up to 39% of recommended daily requirement.

·        Oysters

Oysters as small as they can be also do serve as a legit source of essential minerals, organic compounds and vitamins. They are vaults full of protein, iron and copper, zinc, vitamin D, Vitamin C, riboflavin, niacin and phosphorus.

Dairy with High Protein

·        Cottage Cheese

Cottage cheese free of fat is a good source for protein. When made out of cow’s milk and other kinds of milk serves as a safe haven for casein protein, it is an easy go-to for protein as it doesn’t require any form of cooking before consumption. It is also known for containing good amount of calcium which is required for strengthening bones and teeth, it also helps regulate blood sugar levels too.

·        Greek Yogurt

Compared to other types of yogurt, the Greek yogurt has twice as much protein which helps boost metabolism, build muscle and reduce hunger. It also has good amount of calcium which aids with bone maintenance, contains probiotics which improves gut health, alongside other health benefits.

·        Sweet Cheese

It is commonly known to be a muscle-friendly option for your snacks because of its good amount of protein. An ounce of sweet cheese contains 8 grams of protein, compared to other American cheese with just 5 grams of protein. Aside that, it can also be a good source of calcium.

·        Casein protein powder

A 1.16 ounce of casein protein powder has 24 grams of protein, 1 gram of fat and 3 grams of carbs.

Aside being a good source of protein, it is known to be clean and fast-digesting. It is an easy go-to source for protein as it doesn’t require much preparation before consumption after a workout or for a quick breakfast. It could easily be mixed with water and served alongside a meal low in protein.

Casein protein powder can also be used in making pancakes high in protein, these pancakes could serve as a good snack before or after workouts.

Meats with High Protein

·        Ground Beef

Ground beef contains 18 grams of protein alongside adequate amount of fat, it also serves as a good source of creatine. Grass-fed beef contains more nutrient compared to others gotten from factory-farm.

·        Boneless Pork Chops

Pork contains nine key nutrients needed to stay healthy and build muscle. Protein is among these key nutrients alongside vitamin B6, niacin, potassium, riboflavin, phosphorus, zinc, thiamin and sodium.

·        Corned Beef

Corned beef contains protein in high quality and taste real good. 2 ounces of served first cut corned beef or corned beef brisket contains protein of 10 grams, alongside other nutrients the likes of sodium (340 milligrams), carbs (1 gram), fat (3 grams) and saturated fat (1 gram).

·        Chicken

About 54 grams of protein is known to be housed by just one chicken breast. 20 percent of the calories consumed from chicken breast comes directly from fat while 80 percent comes from protein.

Plant-based Foods with High Protein

·        Seitan

Seitan is a well-known source of protein for vegan bodybuilders. A 3.5-ounce of seitan has about 25 grams of protein, it also contains iron, phosphorus and calcium in small amounts. It is also known to be a good source of selenium.

·        Tofu

Tofu is gotten from soybeans, soybeans are known to be a good source of protein. In other words, soybeans provides the body with all the required amino acids. Tofu naturally isn’t a sweetener but when prepared with other ingredients it absorbs the flavor of these ingredients. A 3.5 ounces of served tofu contains 10-19 grams of protein alongside other nutrients, the likes of calcium and iron.

·        Lentils

For one cooked cup of lentils (240ml), it contains 18 grams of protein which makes them a legit source of protein. They can be served alongside different dishes starting from spice-infused dahls to salads and hearty soups. Lentils are associated with reducing the risk of diabetes, heart disease, some type of cancer and excess body mass.

·        Hempseed

Hempseed originates from a plant called Cannabis Sativa, which is of the same category as the marijuana plant. 1 ounce of hempseed contains 10 grams of protein, compared to flaxseeds and chia seeds that’s more than 50%. It is also a good source of selenium, magnesium, calcium, zinc, iron, omega-3 and omega-6 fatty acids.

·        Green Peas

A cooked cup of green peas (240 ml) contains 9 grams of protein. Served green peas are capable of covering 25 percent of one’s daily manganese, thiamine, vitamin C, K, A, and fiber requirements. Green peas also do contain B vitamins, magnesium, copper, zinc and phosphorus.

·        Spirulina

Spirulina is known to be a powerhouse of nutrients. Two tablespoons of spirulina contains 8 grams of protein, it also covers 22 percent of one’s daily requirements of thiamin and iron and also 42 percent of one’s daily requirement of copper.

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