Do you want to get bigger and stronger? Are you working out hard, but still not seeing the results you expected? Eat more protein! This vital nutrient will help you pack on size and recover faster after intense training. Adequate protein intake is important to muscle growth and development. Beef, chicken, eggs, soy and other foods contain large amounts of protein and amino acids. These products should be a staple in your diet.
Here are top seven protein-rich foods for muscle growth:
1. Chicken
Chicken is a favorite choice among bodybuilders in athletes. This high protein meat contains little fat and can be cooked in a multitude of ways. 100 grams of chicken provide 30 grams of protein as well as large amounts of zinc and other minerals that support immune function.
2. Salmon
This delicious fish is best known for its high content of essential fats. One serving of salmon contains 29 grams of protein and zero carbs. When consumed regularly, this fish can help reduce your risk of heart disease, lower bad cholesterol, and support muscle growth. Packed with quality protein, salmon is a great alternative to chicken and other types of meat.
3. Lean Beef
Eat lean beef as a source of protein, iron, and vitamin B12! Choose lean cuts, including flank steak, shoulder steak, round steak, and lean ground beef for their low fat content. If possible, buy grass-fed beef. This type of meat is rich in protein and amino acids. It also contains iron, B vitamins, and Coenzyme Q10. Whether you want to lose fat or pack on muscle, add lean beef to your diet!
4. Eggs
One egg contains as much as seven grams of protein along with vitamin B2, vitamin B12, vitamin A, and vitamin E. Eggs have a high nutritional value and contain powerful antioxidants. They are packed with essential vitamins and minerals that can boost your energy, improve insulin resistance, and lower your risk of cancer. Despite the health recommendations of the past, recent studies have shown that eggs don’t affect cholesterol levels.
5. Cottage Cheese
This popular type of cheese is a staple in any bodybuilder’s diet. 100 grams of cottage cheese contains 12 grams of protein. If you’re on a strict diet, go for the fat-free version. Eat cottage cheese before bedtime to provide your muscles with slow digesting protein.
6. Tuna
Canned tuna contains up to 40 grams of protein per serving. This fatty fish is one of the best protein sources in the world. It’s also rich in essential fatty acids, which improve cardiovascular health, stabilize blood pressure, and lower cholesterol levels. The nutrients in tuna can lower the risk of coronary heart disease and stroke.
7. Nuts
Almonds, walnuts, pistachios and other nuts are an excellent source of protein for vegans. They also make great snacks between meals and can ward off diseases. Research indicates that people who consume nuts regularly present a lower risk of diabetes, heart disease, and obesity. Loaded with protein and dietary fiber, these foods will keep you full longer and curb cravings. To reap their benefits, add nuts to your favorite salads, chicken dishes, and protein shakes.
