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Each egg has about 5-6 grams of protein at the very low caloric cost of around 70 calories. Each protein is noted for its readily utilisable protein which boast the highest biological value of any whole food. This means that the protein in eggs is used most efficiently for muscular growth.
Just half a cup of low-fat cottage cheese packs an impressive 14 grams of protein on only 80 calories with less than 2 grams of fat. The protein found in cottage cheese is largely casein protein – this is slow-releasing form of protein… Perfect for pre-bed time snack!
Just 1/2 a cup of almonds contain nearly 16 grams of protein. Almonds are also an excellent source of monounsaturated fat which is good for the heart! Almonds are also packed with magnesium which is specifically known to be involve in energy metabolism and protein synthesis.
Quinoa is high in protein, and a major plus is that the protein it supplies is also complete, meaning that it contains all nine of the essential amino acids. Quinoa is gluten free and is also easy for the body to digest. It is high in fiber, magnesium and iron.
Oily fish is amongst the top muscle building foods! Salmon provides around 25 grams of protein per 100 gram serving, and it’s also packed with so many other healthy nutrients. Salmon is packed with monounsaturated fats and omega-3 fatty acids (the good fats). It’s also an excellent source of vitamin D.
Red meat is high in protein and has added benefit of creatine. Eating red meat will help you naturally maintain your optimal creatine levels. Eat red meat about twice a week as it tends to be higher in cholesterol and fat than some of the other muscle building foods.
Kidney beans area great source of dietary fibre and protein. It has around 14 grams of protein and 11 grams of fibre per serving. Kidney beans are both complex carbohydrate and a high protein source which makes them a great muscle building food. Why not add kidney as a side dish for your next meal.
Chicken and turkey are excellent source of protein. 100 grams of poultry can give you 30 grams of high quality protein. They are muscles themselves, so they have the amino acids required to build muscle.
Peanut butter is packed with protein, essential fatty acids, dietary fibre, vitamins and minerals. These are all important when looking to build muscle. Peanut butter is calorie dense so go sparingly. Make sure you choose Natural Organic Peanut Butter as cheaper alternative are often loaded with sugar.
Porridge/ Oatmeal contains the perfect ratio of carbohydrates and protein. Oatmeal is a great source of complex carbohydrates which makes a great breakfast choice. Be creative with your oats… add fresh fruit, spice, protein powder or even peanut butter! How do you have yours? Comment in the comments section below.
PLEASE NOTE : To gain muscle mass it is important to have specific designed workout and nutrition program that is targeting “hypertrophy”. Eating the correct foods will enhance your muscle building potential further.
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