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Eating high-quality protein sources every day is essential for building muscle. So if you’re determined to maintain lean muscle mass, you need to have high-quality protein sources in all of your meals.
Among other functions, protein is needed to repair damaged muscle tissue, which helps you recover and strengthen. Proteins are made up of chains of tiny molecules called amino acids. The body needs twenty amino acids for the process of protein synthesis.
We list some of the best protein foods for building severe levels. Familiarize yourself with high-quality protein sources that keep your body in a very anabolic state.
5 Protein Sources
2 of the most popular protein sources for gym-goers are milk, which is an excellent source of casein (slow release of protein) and whey (rapid release of protein). Milk is made up of 80% casein and 20% whey and can help with your muscle-building efforts.
Soy is touted as the only source of whole vegetables and an excellent substitute for intolerant milk. This means that soy products contain all the amino acids needed by the body. In addition, soy is rich in leucine, an essential BCAA that promotes protein synthesis and muscle growth. The options are vast: soy milk, soy yoghurt, tofu and soybeans. Soy protein powder is an excellent option with the bonus of small amounts of carbohydrates and fats.
Cheese is a practical way to add protein to your diet. Cheese and Parmesan are among the best options. 100 grams of cheese can give you 250grams of protein, depending on the brand. For example, 100 grams of cottage cheese can give you 11 grams of protein. You can easily add cheese to your protein shakes or desserts.
In addition to being the best protein source, beans are also an excellent source of fibre, which will help keep you feeling full. Plus, they’re easy to pair with other foods like rice or potatoes and can be added equally to soups or salads. So relish the rewards by adding more beans to your diet.
Chicken, along with red meat, are excellent protein sources that should be in any muscle-building diet. In addition, they have the advantage of having less saturated fat than red meat, which helps the body retain excess fat. They are rich sources of B vitamins and selenium, which have been shown to suppress hormone production. 100 grams of chicken or turkey gives you 23 grams of high-quality protein.
Fatty fish is a staple of any diet. 100 fatty fish gives you 23 grams of protein and the amino acid creatine.
Fish are one of the best sources of omega-3 fatty acids, contributing to muscle protein synthesis and help reduce muscle inflammation and pain.
One boiled egg gives your body 6 grams of extra protein. It contains healthy fats and healthy fats that contribute to hormone production and overall health. In addition, eggs are full of vitamins, minerals and powerful carotenoids like lutein and zeaxanthin.
It would help to differentiate between the protein sources you choose to include in your diet. Not only will this help you absorb all the essential amino acids you need, but it will also slow down your diet.