Protein Sources – Your Best Choices

Posted on 21. Aug, 2011 by Rob Connor in Bodybuilding Food

Whilst a well-balanced diet is an essential part of any body building programme, protein is one of the most important building blocks in the process. By now, we all know that protein is the fundamental food needed to build muscle mass, and ingesting carbohydrates and fats without it will not allow our muscles the nutrients they need to grow.

Protein doesn’t only affect the growing of new muscle, but the repairing process of old tissue. After a heavy training session, muscle tears, and protein is what rebuilds it and improves it to get you the results you desire.

Here are some of the best high protein foods to incorporate into your diet:

Fish

Not only is fish an obvious choice for healthy oils, like omega 6s, but it is also a lean and mineral-rich, high protein food. Options like tuna, mackerels and salmon are low in carbohydrates and fat but particularly high in protein, making them excellent supplements to a body building programme.

Whey

Recognized as the most highly concentrated source of protein available, whey is a complete protein source compared to other foods that typically have high levels of fat or carbohydrates included. This pure protein source is absorbed quickly by the body, making it a firm favourite amongst body builders. Whey is also recognized for the amount of amino acids it contains, that improve and strengthen muscles.

Eggs

Eggs are another incredible source of protein for body builders, as they defeat other sources on many levels. Not only are eggs almost pure in protein, but they are a natural, affordable and abundant food for you to enjoy. With at least 6 grams of protein available in each egg, they are an easy meal for aspiring body builders.

Chicken/Turkey

The white breast meat of these birds is also a popular choice for those trying to gain muscle. The breast meat is the leanest choice as it is particularly low in fat, provided the skin has been removed, and is full of vitamin B6 to protect your heart. For every seven ounces of chicken or turkey you eat, you can expect to ingest about 60 grams of protein – half your daily requirements.

Red Meat

Typically considered a great source of protein, steak does meet a lot of your daily requirements, at about 40 grams of protein per 6 ounces. Another reason body builders eat it is for the various B vitamins it provides, as well as the creatine that improves your cellular energy and allows you to exercise more.

Dairy

Milk, especially, is packed with the amino acids that are necessary for growing muscles, as well as offering the added benefits of calcium, and important vitamins and minerals.

Vegetarian Protein Sources

Whilst meat is usually conceptualized as the only source of protein, vegetarians will contest this fact with the variety of vegetable protein sources they have readily available. Tofu is one of the most widely recognized protein sources amongst vegetarians, but there are still plenty of vegetarian options like legumes, beans and certain greens. You can expect to take in around 20 grams of your daily protein requirements with every half a cup of tofu you consume.

Tags: amino acids, body builders, healthy oils, high protein food, high protein foods, mackerels, muscle mass, muscle tears, protein source, training session, vitamin b6, well balanced diet