Protein is very much important for building muscle and bodybuilders know that. In this article, I’m going to tell you the ‘top 5 high protein foods for building muscle’ and their benefits. There are many sources of protein. But, I’ve selected the top protein foods which you can include in your high protein diet if your aim is to build muscle fast.
Protein is made up of essential amino acids. An amino acid is the building block of your muscles. Without amino acids, your muscle won’t repair and grow. Delivering your body a good amount of protein in each meal throughout the day is essential for muscle growth. Protein can also help you in losing weight and increase your muscle mass.
Let’s cover each of them.
The Top 5 high protein foods for building muscle:
Whole eggs are classified as the superfood on Earth because of their high protein content. Whole eggs contain lots of vitamins and are loaded with essential nutrients and amino acids.
Eggs raised HDL (good cholesterol) levels in the body. It is said that people who have a higher level of HDL have a lower risk of heart disease and other various health problems.
A medium-sized egg has 70 calories in it, of which 6 grams is a high-quality protein and 5 grams of healthy fats.
So if your aim is to build muscle, then include 3-4 whole eggs per day in your diet.
Chicken breast is one of the most popular foods which is highly rich in protein. It is loaded with essential vitamins and minerals. If you want to take a large amount of protein from chicken breast, then eat it without skin.
150 grams chicken breast contains 60 grams of protein and has 285 calories.
Cottage cheese is another food that is high in protein. It is a type of cheese that is very low in fat and calories. Cottage cheese is loaded with vitamin B6, Vitamin B12, and other important nutrients needed by our body.
It contains 23 grams of protein and is loaded with all essential amino acids. The recommendation of daily intake of cottage cheese for men is 41 grams and for women is 50 grams.
Tuna is a very popular type of fish because of its high health benefits. It reduces cardiovascular condition, lowers blood pressure and bad cholesterol level. It also helps in weight loss by boosting up metabolism rate thus, provides efficient energy levels to the body. Tuna fish is loaded with vitamins, minerals, and other organic nutrients. Tuna fish contains a high amount of vitamin B6, vitamin B12, and niacin. It is also rich in omega 3 fatty acids.
A cup (154g) of tuna fish contains 39grams of protein and has 179 calories.
Peanuts are one of the healthiest ‘nuts’ on the Earth. It is rich in monounsaturated fats. They are also rich in fiber, magnesium, and protein. Many studies show that peanuts are very helpful in fat loss.
One ounce (28 g) of Peanuts contains 7 grams of protein and has 159 calories. You can include peanuts in your high protein diet. Peanut butter is also rich in protein. You can use peanut butter with brown bread.
Some other sources of protein are:
- Lean meat
Building muscle is not that tough. You just need to add these top 5 high-rich protein foods for building muscle in your diet for maximum results.