Foods rich in protein

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A sufficient amount of protein in the diet can be that secret ingredient that distinguishes the present Atlanta from a frail groove. We will study protein-rich foods for muscle mass gain.

Author: Demien Maize

So, are you determined to pump up impressive muscles? Well, in this case, you should start by eating a large amount of quality protein. Protein lays the foundation for the construction of all muscles, and without this foundation in your body nothing will grow. On how much protein you get daily, will depend, you can turn into a real bully or so and remain a bony breath.

In this article, I plan to go through the main sources of protein in detail. I will indicate the absolute amount of protein in the product, I'll tell you what makes each source of protein unique, and also focus on the biological value and other characteristics of protein sources that will benefit your body. The main task of this material is to give you a maximum of information about high-protein foods and to talk about how they affect the set of muscle mass.

I will quote the biological value (BC) of each protein source, and therefore it is important that you understand what is behind this concept. Biological value is the actual amount of protein that remains in the body and goes to protein synthesis. Simply put, BC shows how much protein your body can use for muscle growth. The biological value varies from 50 to 100%, and the higher it is, the better. All sources of protein considered in this article have very high biological value.

Foods rich in protein

Biological value: 79

Protein: 25 gram per 100 gram product (25%)

For many years, chicken meat has been the heart of any diet aimed at muscle growth. Chicken meat without skin and bones at about 25% consists of a protein with a high biological value – 79. In the process of cooking, chicken becomes dry, and you can spice up the dish with spices, spices, spicy sauce and low-fat sauce.

Chicken is a great choice for any meal at any time of the day. I recommend eating at least one serving (150-300 grams) of chicken every day. And try to buy and cook chicken without skin, because it is the skin that contains the lion's share of fat and cholesterol.

Biological value: 83

Protein: 25 gram per 100 gram product (25%)

Fish is not only an excellent source of protein and a powerful catalyst for muscle growth, but also a very healthy product, rich in essential omega-3 essential fatty acids. Like a chicken, the fish is about 25% protein, but has a slightly more biological value – 83. In addition, fish is truly a universal product with a mass of cooking methods.

Foods rich in protein

Perhaps the cheapest option to include fish in the diet is tuna. Tuna is sold in canned form and costs a penny, and its only drawback is a specific "fish" smell and taste, which can easily be masked with lemon, spices or sweet and sour sauce.

Foods rich in protein

Biological value: 80

Protein: 25 gram per 100 gram product (25%)

Beef is an excellent high-protein product, which is about 25% protein. Also beef is rich in vitamin B12, zinc and iron, which play an important role in the preservation and enhancement of health and contribute to the formation of a strong immune system.

An animal carcass is cut into many pieces that differ in their nutritional properties, in addition, you can buy chopped beef or ground beef. It is important to understand that when buying meat, you need to choose the most lean parts. Fats of beef meat will bring in your diet extra calories, which is not always appropriate when recruiting dry muscle mass.

Be sure to include in your menu beef at least 2-3 times a week. This will guarantee that your body receives a sufficient number of amino acids, which create anabolic environment favorable for muscle growth.

Biological value: 88-100

Protein: 10-12 gram for 100 grams of product (about 11%)

In the rating of "the best sources of protein" eggs occupy the second line immediately after the whey protein. Eggs are characterized by extremely high biological value and are very rich in omega-3 fatty acids. Omega-3 fatty acids increase the effectiveness of the immune response and help accelerate recovery after debilitating strength training.

Foods rich in protein

Almost all the protein is concentrated in egg white. Eggs are often blamed for the fact that they contain a lot of cholesterol, but you should be bothered only if you eat eggs whole. Cholesterol is in the egg yolk, and not in the protein.

Egg white is not very appetizing, and therefore to egg whites you can add a few whole eggs. For example, you can take a couple of whole eggs and 4 portions of egg white. Boiled whole eggs are good in that you can easily separate the protein from the yolk. In addition, hard-boiled eggs do not absorb excess fats during cooking, as they are cooked in water, and even in the shell.

Biological value: 80

Protein: varies depending on the type of product

In general, dairy products are good sources of protein, but they have one drawback, namely, a high fat content. Perhaps, among dairy products the two best sources of protein are low-fat cottage cheese and skim milk. These products are not only rich in protein and almost contain no fat, but also serve as an excellent source of calcium. With each portion of cottage cheese or skim milk your body receives from 150 to 350 mg of calcium, and calcium strengthens bone tissue and prevents the development of diseases of the musculoskeletal system. And, of course, let's not forget that calcium plays a key role in the processes of muscle contraction.

Foods rich in protein

Protein contained in dairy products, about 80%, consists of casein and 20% – from whey protein, which explains the high biological value and assimilability of milk. Typically, low-fat milk contains from 3,5 to 5% protein, so with one glass (250 ml) of milk you can get up to 15 grams of easily digested and high-grade protein.

Each of the sources of protein considered in this article is good and useful in its own way, and therefore one can not talk about some "the best protein for muscle growth." If you want to create the optimal anabolic environment in your body for a set of dry muscle mass, you should regularly include in the diet all the above sources of protein.

The second point, on which I must focus your attention, is connected with the timing of high-protein meals. What does it mean? This means that you must feed the muscles when they need it most, and maintain a high level of protein in the body throughout the day. To do this, the daily intake of protein on 6-7 meals should be evenly distributed. And be sure to give the body a solid portion of protein right after training.

Finally, do not forget about carbohydrates and calories. To grow and provide the body with enough energy to overcome exhausting training sessions, you should regularly eat carbohydrate-rich foods. The inflow of additional calories is another key to muscle growth, because as long as you burn more fuel than you get, you can not grow!

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