Muscle growth relies primarily on protein and the foods you eat will determine the amount of muscle gain you make. Protein comes in many forms and varieties and should be consumed at a rate of 1 gram per pound of body weight per day. Here are the best 10 sources of protein available to you.
10. Tofu
Whilst not a mainstream source of protein this soybean packs a serious protein punch. It is useful as a protein source for vegetarians and can be used creatively in cooking high protein meals. 1 cup of tofu has 3.9g of protein, 2.1 g of fat and 15.3g of carbs.
9. Milk
One of the staples of a bodybuilding diet is milk. Consuming skim or even whole milk packs some serious protein. The benefit of milk for muscle gain has even been built into the GOMAD (Gallon of Milk a Day) diet. 1 cup of milk contains 7.9g of protein, 7.9g of fat and 11g of carbs.
8. Almonds
This nut is a very good source of fats for the body and high protein. Almonds can be used in between meals whilst you're on the go at work or just out and about. A cup of almonds contains a whopping 30g of protein, 71.4g of fat and 27.8g of carbohydrates.
7. Whey Protein
Protein shakes are a handy way to supplement your diet and add a great deal of protein in one meal. There are hundreds of different protein brands on the market so try to find something basic and with good nutrition information. 100g of whey protein has 31g of protein, 9g of fat and 49g of carbs.
6. Cottage Cheese
It could be surprising that cheese is a top source of protein. Cottage cheese has two benefits, firstly it boasts a good amount of protein and second the protein is slow release so eating it before bed will keep the body anabolic whilst you sleep. Cottage cheese per cup has 27.1g of protein, 5.3g of protein and 5.5g of carbohydrates.
5. Eggs
The most diverse protein source as it can be cooked in many different ways. Whole eggs can contain high levels of cholesterol so it is advisable to reduce the yolk to egg white ratio to 1:3. So for every three 3 egg whites use one yolk. The egg whites contain low fat and high protein. A whole boiled egg contains 6.3g of protein, 5.3g of fat and 0.56g of carbohydrates.
4. Lean Ground Beef
Ground beef is easy to cook and has a high amount of protein. Beef separates itself from the other lean meats by containing additional vitamins and minerals such as vitamin B12, zinc and iron. 100g of beef contains 25.5g of protein, 11g of fat and zero carbohydrates.
3. Chicken
The number one staple and well-known source of protein in the nutrition world is chicken. Chicken breast has great nutritional value. It contains high protein and little fat. 100g of chicken breast contains 29.6g of protein, 7.7g of fat and zero carbohydrates. Chicken and beef are great foods for a ketogenic diet.
2. Lean Meats
The other lean meats are all good protein sources. They range from turkey, steak and even kangaroo meat. These are good foods to eat to break up the monotony of chicken and beef as well as good items to choose when you're eating out. A 100g rump steak grilled contains 27g of protein and 13g of fat. Stick to leaner cuts to reduce the fat intake from these meats.
1. Fish
Tuna, salmon and other kinds of fish all contain plenty of good vitamins and minerals, omega-3 fatty acids and vitamin D. Tuna is a convenient food that is good to eat at any time. It contains per 100g 37.5g of protein, 1.2g of fat and zero carbohydrates. Now you can see the reason fish made the number one spot.
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