The Best Protein Foods For Building Muscle
It is no secret protein is the building block of your muscles. If your goal is to build muscle you should be consuming two grams of protein per pound of body weight every day. For instance, if you weigh 80 lbs, your daily protein consumption goal should be 160 grams.
Protein is the most important macronutrient when it comes to building muscle mass. While protein supplements can be convenient, nothing can beat the effectiveness of consuming protein-rich real foods.
You can also check out our official buyers guide of the best protein powders for bodybuilding in 2020 right here.
These Are The 11 Best Protein Foods
1. Eggs
It is no secret eggs are rich in protein. Most people start eating eggs from a young age because they are rich in vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients. Whole eggs are rich in protein whereas egg whites are almost purely protein.
2. Chicken Breast
Chicken Breast is one of the favorites of bodybuilders. It is one the easiest foods to cook and tastes delicious. Chicken breast should be a part your daily nutrition plan if you’re looking to gain muscle mass as most of the calories in this food come from protein.
3. Fish
Fish are a goldmine of protein. Apart from the protein, fish is rich in various important nutrients and have a high percentage of omega-3 fatty acids which are healthy for your heart and joints.
4. Turkey Breast
Turkey breast is a popular substitute for chicken breast. Turkey breast has lesser fat and calories as compared to the chicken breast. The next time you have an option between the two, opt for the turkey breast.
5. Tuna
Although a type of fish, tuna deserves a special mention as it is low in fat and calories. A tuna canned in water has 94% protein content. A single cup of tuna fish contains 154 grams of protein and only 179 calories.
6. Shrimps
Shrimp is another type of seafood which is rich in protein and other nutrients like omega-3 fatty acids. Shrimp contains ample amounts of protein and can replace meat and poultry as a source of protein in your diet.
7. Milk
Milk is one of the healthiest food. It contains a little of every nutrient needed by the human body. This is the reason babies are fed milk. Milk is high in calcium, phosphorus, and vitamin B2. Milk is an easy and convenient way to consume which makes it one of the best protein foods.
8. Greek Yogurt
Greek yogurt is also known as strained yogurt and has a thick and creamy texture. Greek yogurts are delicious and nutritious at the same time. Make sure you choose a fat-free yogurt with no added sugar.
9. Almonds
Almonds are rich in nutrients like fiber, vitamin E, manganese, and magnesium. They are one of the best options if you like snacking on nuts high in protein but low in saturated fat. Almonds are also easy to pack for when you’re on the move.
10. Peanuts
Peanuts are another type of nuts which are rich in protein, fiber, and magnesium. While peanuts are rich in protein, they can also help you in losing weight. Peanut butter is a hit in the fitness community.
11. Lean Beef
Lean beef is one of the best protein foods. It is delicious and has a very high protein content. Protein makes up 53% of the calories in lean beef. 85 grams of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
Which is your favorite protein food? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
