Seasoned bodybuilders are already aware of the fact that the most important nutrient for muscle growth is protein.
Novices take heed: If you aren’t going to provide your body with the necessary amount of muscle building protein that it needs to sustain muscle growth, you will not see any significant gains, no matter how much effort you put into your workouts.
So, why is protein so important, and what are the best muscle building protein sources?
Let’s figure it out.
A chain of smaller monomers called amino acids is what makes protein, which is a macromolecule.
The individual amino acids that are formed once protein is broken down, after it has been consumed and digested, are used for thousands of functions in the body.
Getting the ideal muscle building protein is very important for people who are looking to build their muscle size and strength.
Protein is important because it optimizes the muscle building process and repairs damaged muscle tissue.
So we now know that can’t get bigger and stronger without muscle building protein; the next step is to find out the best source of it.
Given below, I’ve outlined a list of food sources that can provide you with a powerful protein-packed punch and can help you maximize your muscle gains.
Eggs - One of the best quality sources of muscle building protein is eggs, and they need not be consumed in the raw form.
Adding eggs to your breakfast, be it scrambled, hard boiled, or fried, is a great way to jumpstart the day and ensure that your muscles get their protein fix.
Lean Red Meat – Don’t bother about what you’ve read in all those diet blogs; lean red meat is an excellent muscle building protein.
As compared to any other protein source, red meat contains the highest concentration of growth-supporting nutrients.
Opt for sirloin cuts or extra lean ground beef.
Poultry – Chicken and turkey are equally important.
These are perfect protein sources.
Keep in mind that when eating poultry, you should focus on the white meat portions.
The fat content in the white portions is very low, and they are extremely high in muscle building protein.
Milk - This is another excellent source of muscle building protein, offering a variety of muscle-building benefits.
Every 250 ml cup of milk contains about 8 grams of protein.
The slowest absorbing form of protein available is casein protein, and milk contains 80% of it.
It can take up to 4 hours to completely digest casein, which forms a gel in the stomach.
Your body will remain in an anabolic state for longer periods of time because of this timed-release effect of casein.
Milk supports muscle growth by providing a great spectrum of amino acids; it also contains short-chain fatty acids.
You can add milk to your protein shake or to any other recipe, which is definitely an advantage.
So go grab a glass of milk today.
Fish/Seafood – You can provide your body with a good 30 grams of muscle building protein by simply consuming a can of tuna.
The great thing is that it has zero carbs and fat.
Salmon, cod, and halibut make for some of the other good choices.
Fish and seafood can offer you more than just protein. They contain omega-3 fatty acids, which benefit in muscle building.
Peanut Butter/Peanuts – Peanut butter/peanuts contain a lot of unsaturated fat, and this can be actually beneficial to your health.
Peanuts are also a great source of muscle building protein.
Do not opt for the commercial stuff; instead, try natural peanut butter that does not contain any saturated fat.
Cottage Cheese – Cottage cheese is also casein protein, like milk.
So, it is also slowly digested. It is contains a lot of natural glutamine, which is the most abundant amino acid in your body.
Whey Protein - Whey protein is one of the most popular and effective supplement in the bodybuilding industry because it can give you a punch of high quality muscle building protein.
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