Learn how to diversify and pump your diet with ten nutritious foods that contain a huge amount of protein.
The bodybuilding legend Vince Gironde once said that muscle growth at 90% is determined by nutrition. I prefer to look at things a little differently: a set of muscle mass requires systematic work in the gym on the background of the appropriate diet.
For me, training and diet are not two isolated and independent terms, the sum of which is equal to 100%. Both components are vital. You must maximize both your efforts in the gym and your nutrition. One without the other is impossible. Imagine that this is Yin and Yan bodybuilding.
To look one hundred percent, you need to work up to the seventh sweat in the gym and reinforce your efforts in training with a rich selection of nutritious high-protein foods. You can not expect high sports results without an adequate balanced diet. Of course, some progress can be made in any case, but will it be optimal? No.
A high-quality high-protein diet for a set of muscle mass should consist of:
- Delicious products; dishes that you will wait with impatience.
This article will help you fill the shopping list with a wide variety of high-protein "muscle building" products. Although the proposed list can not be called exhaustive, I refer the following 10 products to the best sources of protein that you can easily include in your weekly diet.
I also included in the article a series of simple tips on how to integrate each ingredient into your diet. It remains to add that the products are listed in random order.
Whole eggs, not egg whites. Although egg whites are rich in protein, they lack all those amazing nutrients that are contained in the yolk.
Whole eggs are one of the most highly nutritious and balanced foods known to mankind. And can it be otherwise? I hope my words sound not too repulsive, but this is reality. When you eat a whole egg, you consume the whole body, and not just the meat of the animal. This makes the egg an incredibly balanced product and an ideal complement to the diet for hypertrophy.
In addition, there are eggs economically advantageous, and the ratio of proteins and fats in them approaches the ideal. One egg contains about 70 calories and 7 grams of protein, so you can add a lot of protein and nutrients to your diet without the risk of loading a ton of calories.
For muscle growth, you will need not only protein. Do not throw away yolks.
1 Tip. There are several ways to include eggs in your menu. You can cook them, cut them into salad or cook for breakfast a useful and mouth-watering omelette with the addition of fresh vegetables to your taste.
2 Tip. Do not like to clean hard-boiled eggs from the shell? Try after cooking to put them on 15 minutes into ice water.
3 Tip. Prepare an egg "protein basket" by placing chopped bacon (or any meat of your choice), cheese and egg in baking cups. Bake until the egg is ready. Cool, season with spicy sauce and enjoy! These miniature baskets are very easy to cook and convenient to store. Try to constantly keep in the refrigerator a stock of 8-12 such baskets. They are a great help in a difficult moment, when you need a high-protein product, and there's no time to cook.
4 Tip. Try to cook chopped meat in a frying pan. In cream or olive oil fry the meat cubes (beef, chicken, etc.) together with potatoes. When the dish is cooked, beat a few eggs into a pan and mix thoroughly until done. Sprinkle cheese and Greek yoghurt on top (optional). Chopped meat can also be stored in a plastic container for food and used on weekdays as a ready-made lunch.
5 Tip. If you do not like tasteless boiled eggs, try the pickled eggs. Cook the eggs, cool and place in an empty marinade. Fill the container with equal parts of water and apple cider vinegar. Add the spices, for example, chopped jalapeno pepper, chopped garlic, onion rings, mustard seeds, etc.
In my opinion, whey protein isolate is an indispensable element of the diet. It is convenient to use, it allows you to take more than 20 grams of protein with each measuring spoon, and it supports you hydrated. In one dimensional scoop, as a rule, less than 120 calories, if necessary, the powder can be packaged in smaller portions or poured into a shaker, and then simply dilute and drink anywhere – for a walk, in class or during a long trip.
1 Tip. After preparing oat flakes, add a spoonful of whey protein isolate to your favorite taste and mix thoroughly. This is a simple and pleasant way to improve the taste of oatmeal and enrich breakfast with protein.
2 Tip. Add calories, healthy fats and give a vivid taste to your protein cocktail, stirring in it a quarter cup of thick cream.
3 Tip. Save money by buying large packages of whey protein isolate. For example, 2-kilogram bank is cheaper (in terms of unit of mass) than kilogram. In most cases, you save 10-15% on each kilogram, or even more.
4 Tip. Need a quick high-protein snack? Try a protein cocktail with pieces of fruit and a handful of almonds.
5 Tip. Take whey protein in trips and business trips. Pour 10 spoons of powder into a sealed container for food and do not forget the measuring spoon. Bring along your favorite shaker and enjoy a quality protein cocktail wherever you go.
Perhaps for a moment I will turn into Captain Obviousness, but beef is a delicious, versatile and very nutritious product. It is sold in a variety of options, from ground beef that can be used to make hamburgers or cutlets, to steaks that are – well – great for steaks.
Beef is rich in protein and creatine, it is loaded with iron and vitamin B12. By the way, compared to chicken fillet in beef in 8 times more vitamin B12, 6 times more zinc and 2,5 times more iron.
1 Tip. Do you love a good steak? Mix a quarter of a glass of natural sour cream with 1 / 8 a glass of hot sauce and add a teaspoon of chopped garlic. Lubricate the steak with this sauce. Before you, a quick and easy way to give the dish incredible taste and add to the diet of quality fats.
2 Tip. You hardly gain weight, you need extra calories, but you constantly feel full? Try ground beef with a high fat content. In addition, so you will save some money.
3 Tip. Did you know that delicious beef slices can be cooked at home? Yes, you can. To do this, you will need 1-1,5 kg of ground beef, seasonings and an oven. Salt and pepper ground beef, add seasonings to taste. Lubricate the frying pan or baking tray with a little olive oil. Place the ground beef on a baking tray with a thin layer (up to 1 cm) and put in the oven at 75-80 ° C for 8-12 hours. Take out the prepared dish, chill and cut into strips.
4 Tip. Do you know what to do with a cheap piece of beef from a grocery store? Cut into cubes, fry or put out, add rice and sprinkle it all with a spicy sour cream sauce from board number 1.
5 Tip. Try a combination of Dijon mustard and Worcestershire sauce for making simple and exquisite sauce for a dish of beef.
Salmon is not only rich in omega-3 fatty acids. Among all seafood is the best source of protein, which you can include in your bodybuilder diet. The newest studies have shown that biologically active peptides contained in salmon contribute to the strengthening of the hyaline cartilage of the joints, normalize the secretion of insulin and prevent inflammatory processes in the digestive tract.
It is obvious that the health of the joints for the lifter is of enormous importance, as well as adequate secretion of insulin. Insulin is the most powerful anabolic hormone and is involved in the regulation of glucose metabolism. For muscle cells, insulin acts as a regulator: by binding to the muscle receptors, insulin accelerates the flow of creatine, amino acids and glucose to the muscle tissue.
Also salmon is rich in vitamins B12 and B3, selenium and vitamin D.
1 Tip. To sharpen the baked salmon, try mixing Dijon mustard with a small amount of maple syrup. Smear the fish fillet with this sauce before baking, and then apply the sauce again during the baking process at the half-ready stage. Calories and carbohydrates in this sauce is very small, but the taste and aroma is more than enough!
2 Tip. Three words: tacos with salmon.
3 Tip. Salmon is perfectly combined with pasta. Mix the spaghetti with the slices of the prepared salmon, add the garlic and cream sauce.
4 Tip. Prepare the salmon and let it cool. Divide the fillets into small pieces, pour them with soy sauce, lemon juice or lime juice, add onion or garlic, grated ginger and hot sauce. Serve on the table with rice.
5 Tip. Make an omelette with salmon, cheddar cheese, sliced tomatoes and bell peppers.
Edible mollusks, shrimps, oysters, mussels, crabs. The world of bodybuilding does not often recall these sources of protein.
Although crustaceans are not as rich in omega-3 as salmon and cod, they are, nevertheless, an excellent source of these essential fatty acids. In addition, mollusks are one of the best sources of zinc, and also relatively rich in vitamins A, B1, B2, B3, iron, magnesium, calcium and other trace elements.
One Pacific oyster will give you 4,7 grams of protein and only 41 calories, and the cooked small clam contains 2,4 grams of protein and only 14 calories. In 80-100 grams of crab meat contains an impressive 15,5 gram of protein on the background of only 71 calories.
1 Tip. Avoid sweetened sweet dessert sauces. Instead, season oysters with lemon juice, Italian Pesto sauce with lemon juice or Tabasco's famous sauce.
2 Tip. Take 250-300 grams of ready crab meat, one large egg, a couple of tablespoons of almond flour, chopped bell pepper, onions rings, Dijon mustard, hot sauce and mayonnaise if desired. Stir, form crab patties and fry them until golden brown.
3 Tip. Sprinkle the crushed clams in a bowl with fresh spinach. Add mushrooms, diced tomatoes, as well as vegetable oil and vinegar as a dressing.
4 Tip. Crab meat in butter with chopped garlic. Real jam! Protein, fireworks from nutrients and healthy fats!
5 Tip. Try a crab with rice. Mix the prepared crab meat with rice, add onion, garlic, salt, finely chopped boiled egg and cucumber. Sprinkle this appetizing dish with lime juice.
Liver? Yes, the liver. Most of us have never thought about including this protein source in the bodybuilder menu. When next time you look in the butcher's shop, look for the liver. I guarantee you will find it there.
The liver is a fantastic product, one hundred grammes of which contains about 20 grams of protein and less than 150 calories. The liver is incredibly rich in vitamins and minerals. It surpasses most fruits and vegetables, and even red meat, in terms of phosphorus, magnesium, potassium, iron, copper, vitamins A, D, C, riboflavin, niacin, pantothenic acid, vitamin B6, folic acid, biotin and vitamin B12. And although the liver is by no means a popular product of bodybuilding, it is so rich in nutrients that we must take this into account.
1 Tip. Do not like the taste of the liver? Try the beef liver pills. Bodybuilders of the old school are aware of the importance of this natural meat product, and therefore they regularly include beef liver pills in their diet.
2 Tip. Try the recipe "liver with onions". This is a popular way of making liver, and on the Internet you will find a lot of similar recipes.
3 Tip. Add 30 grams of finely chopped beef liver into minced meat to improve its nutritional characteristics.
4 Tip. Prepare a "muscle-building" meatloaf from chopped beef liver, ground beef, eggs and seasonings. Rolls can be cut into many portions, which is enough for the whole week.
5 Tip. To reduce the strong odor of the liver, put it in a bowl, pour the juice of two lemons and a quarter cup of apple cider vinegar. Then put the bowl in the refrigerator and "marinate" the liver for 8-12 hours.
Cheese is a mass of flavors, the richest choice of varieties (cheddar, gouda, parmesan, Dutch, wire, pepper, cheese and nuts, etc.) and, as a rule, low lactose. In my opinion, cheese is one of the most versatile high-protein foods we have at hand. You can use cheese in salads, sprinkle with grated cheese beef or chicken, thereby adding to the diet of fats, improving the taste and increasing the nutritional value of the dishes.
Threaded cheese also falls into the category of my favorite protein snacks. It is convenient to store, you can take it with you to work or study, on a trip or on any other event planned by you. Three pieces of cheesy cheese will add to your diet 24 a gram of protein and only 240 calories.
Cheese contains a lot of useful nutrients, including vitamin K2, which has a huge impact on the health of the heart, brain and bones. Also, cheese is rich in accelerating metabolism and inhibiting carcinogenesis of CLA (conjugated linoleic acid), omega-3 fatty acids, calcium, zinc and vitamins A, D, B2 and B12.
1 Tip. You need to increase the calorie intake, but you do not want to add one more meal or feel that you simply can not eat another portion of meat? Add grated cheese to potatoes, salad, rice, pasta, meat and vegetables. A small portion of cheese in cauliflower or broccoli is of great importance.
2 Tip. Prepare a special cheese sauce for pasta and meat dishes. To do this you will need half-pack of cream cheese (fused), a quarter of a glass of cream or Greek yogurt, a quarter of a glass of water and 150-200 grams of your favorite cheese. Mix the ingredients in a saucepan, lightly cook the sauce over low heat, and then pour them meat or spaghetti from durum wheat.
3 Tip. Nachos! Do you adore nachos? Forget about the chips and try this recipe. Take any ready-made meat (chicken, beef, bacon), throw it into a frying pan and sprinkle with grated cheese on top. Put the frying pan on the fire for a short time to melt the cheese. Season with spicy sauce, jalapeno pepper, sour cream or Greek yoghurt.
4 Tip. Stock up with raw cheese, hard cheese and cheese mass. Keep these goodies on hand for cases when you need to quickly eat a good high-protein product.
5 Tip. Take note of this simple recipe and arrange a week of "muscle-building" dishes for lunch. You will need steak or steam cutlets, 200-250 grams of grated cheese and one spice package of your choice. Thoroughly mix all the ingredients, add the rice, divide into five portions, place in food containers, store in the refrigerator.
For many decades, chicken has been and remains the basic source of quality protein, but, admit, you rarely hear about the nutritional value of chicken meat. In addition to high protein content with a low percentage of fat, chicken is rich in vitamins A, B6, B12, iron and magnesium.
Chicken will be an ideal choice for those who want to gain muscle mass, but are forced to count every calorie consumed. In three ounces of chicken fillet contains 26,7 grams of protein and only 142 calories and 3,1 grams of fat.
1 Tip. Season the dry and tasteless chicken fillet with a spicy sauce of 2 tablespoons of sour cream and a quarter of a glass of salsa. This will add to your diet only 75 calories and a sea of taste and aroma.
2 Tip. I also recommend trying a combination of hot sauce and chopped garlic to create a truly low-calorie and piquant garlic sauce.
3 Tip. Prepare a simple anabolic salad: chicken cut into cubes, take spinach (or rukkola), add half a cup of boiled kinoa, slices of almonds and onions. Serve the appetizing salad with red wine vinegar or olive oil.
4 Tip. Mix the chopped boiled chicken with salsa and kinoa to create a high-protein nutritious dish. The recipe is easy to prepare, and the dish is as if created for storage in plastic containers. Take it with you to work and make yourself a really tasty and healthy lunch.
5 Tip. Make your own chicken sticks or nuggets. Roll the pieces of chicken in egg whites (break the raw egg into a bowl and add the spices) and almond flour, and then fry them in olive oil until golden brown.
Greek yogurt is a universal source of protein. It can be eaten for breakfast, and with a slice of fresh fruit the dish will turn out to be especially appetizing. In addition, Greek yogurt can be used as a basis for simple sauces and dressings for salad, or you can simply sprinkle a salad of your favorite vegetables.
When choosing a Greek yogurt, be sure to look for a natural product. Avoid yogurt with flavorings, preservatives, dyes and other artificial additives.
The 150-gram portion of low-fat Greek yogurt contains 100 calories and 18 grams of protein. A similar portion of fat Greek yogurt will give you about 144 calories and 15 grams of protein. Depending on your nutritional needs, both options are a worthy choice.
Greek yogurt is rich in calcium and magnesium, and in general it is much more useful than traditional yogurt. It has more protein, less carbohydrates and, as a rule, less sodium.
1 Tip. Mixing Greek yogurt with lemon juice, you will create a stunning sauce for a dish of salmon.
2 Tip. Throw a large piece of Greek yogurt and a selection of fresh fruits in a portion of oatmeal to raise the proportion of protein and give the dish a unique creamy taste.
3 Tip. Greek yoghurt, protein powder, fresh fruit and ice will help you prepare a delicious high-protein cocktail.
4 Tip. Pulling on the sweet? Mix Greek yogurt with walnuts and a small portion of honey, and get a nutritious and protein-rich "dessert"!
5 Tip. Prepare a useful dressing for a salad, mixing Greek yogurt, olive oil and chopped garlic. Salt and pepper add to taste.
In my opinion, black beans are like "bean candy." The taste is stunning, it's impossible to tear off!
A glass of black beans contains 227 calories and over 15 grams of protein. Beans are an excellent source of protein for vegetarian bodybuilders and a good option for meat eaters who are looking for a more varied and balanced diet.
Black beans are very useful for the digestive system, since it contains many non-digestible components (dietary fiber). Studies indicate that eating black beans is accompanied by a reduction in the risk of developing colorectal cancer. The high content of dietary fibers in beans can be the explanation.
Black beans are also a good source of many mineral elements, including molybdenum, copper, magnesium, manganese and iron.
1 Tip. Mix black beans, rice (or kinoa) and salsa. Sprinkle it all with Greek yogurt and get a high-protein and very nutritious dish, rich in vegetable fiber.
2 Tip. To speed up the preparation of fresh (not canned) beans, soak it overnight.
3 Tip. From black beans, you can make a high-protein creamy sauce for cutting from vegetables (vegetable assortment). Mix one jar of black beans, one third of a glass of Greek yogurt, garlic, lemon juice, olive oil, coriander, salt and pepper to taste.
4 Tip. To prepare the next dish, we need black beans, cheese and minced meat. Take 200-250 grams of grated black beans, sip a large piece of hard cheese and add it to 0,5 kg of minced meat. We form cutlets, fry them or cook them for a couple, we serve them!
5 Tip. Take note of the recipe for a quick and simple hot sauce from black beans, fresh salsa and a small amount of finely chopped onions. Heat to a high temperature, add jalapeno pepper, grated cheese and an impressive portion of Greek yogurt.
Tin, where are such commentators on such a resource?))) One cholesterol is afraid, the other of the two eggs the daily protein norm will get . Where I got O_O Who's afraid of cholesterol from eggs that still lives in the last century. And the article is good and the products are excellent.
Hell what. He suggests eating fat and fat, and animal cholesterol in rabid amounts is called "good fat".
it is harmful to eat a lot of eggs because of the yolks because there is chalestyrin, eat without yolks and all the rules)
Afraid of xAlsterol? You do not even understand the full extent of your delusion .
In the 1 egg 3. 8 gr protein, or are you all ostrich eat?
Every morning I eat eggs cooked on 2, this is the norm of protein per day. I read that more than two is not recommended.
2 eggs is an order of 23-25 grams of protein. During the massing of 2 grams per kg of weight, during drying, even more .
In 2 eggs, only 10-12 grams of protein and this is very small for a daily rate even for an average person, and if you are also engaged in iron, then you need at least 2 grams of protein per kg of body weight