High Protein Foods

High Protein Foods Build Muscle

Choosing the right high protein muscle building foods is not only the most important part of your diet, but is also a very important part of your overall bodybuilding program. The right foods will not only contribute to increased muscle, but also increase your overall health.

Without the right high protein foods, gaining weight can be very difficult. Since the body relies on the nutrients from the foods you eat to repair muscle and connective tissue, not eating muscle building foods can directly effect your bodies ability to build muscle tissue, and recover from stressful weight training workouts.

Although there are literally thousands of foods to choose from, there are only a handful of muscle building foods that are high in protein worthy of consumption by the bodybuilder.

What Are the Best High Protein Foods?

The best high protein foods are those that are relatively low in saturated fat, and contain high amounts of quality protein. These foods are know as "complete proteins", because they contain all of the amino acids that the body requires to build muscle. In addition to being complete proteins, the best muscle building foods have a high biological value (BV) rating, meaning that the protein that they contain can be more easily utilized by the body due to the configuration of the amino acids.

So, without further adieu, below is a list of some of the best high protein foods that should be included in your muscle building diet. If you are looking for some different sources of protein, checkout these unconventional muscle building foods for some new, high quality sources of protein.

High Protein Food #1: Eggs

Calories (1 egg): 78

Carbohydrates (G): 1

Protein (G): 6

Fat (G): 5

Biological Value: 90 - 100

Eggs may be the best high protein food that mother nature has to offer. They are fast and easy to prepare, taste delicious, and offer the highest biological value of any food. Their high biological value is of particular importance to bodybuilders, since foods with a high biological value are most easily utilized by the body for protein synthesis.

What Makes Eggs a Top Contender:

High biological value (BV).

Easy to prepare, portable (hardboiled).

Eggs contain very few carbohydrates, and although they are relatively high in fat, only two grams are saturated fat. If the fat content is an issue, the yolks can be removed provided you with essentially pure protein.

Eggs are a good source of vitamins B and A, and also contain vitamins D and E in smaller amounts.

Eggs are an excellent source of iodine, phosphorus, zinc, selenium, calcium and iron.

High Protein Food #2: Fish - (All Varieties)

Calories (100 G): 150

Carbohydrates (G): 1

Protein (G): 26

Fat (G): 5

Biological Value: 70 - 80

Fish is an excellent high protein food that should be a regular part of your diet. Fish contains very high amounts of quality protein, virtually no carbohydrates, and little saturated fat. Perhaps the most beneficial fish to eat are those of the cold water variety such as salmon, trout and sardines. These fish are not only an excellent source of protein, but also high in omega 3 fatty acids.

If you are not a seafood eater, but would like to include fish in your diet, stick to more mild tasting species such as cooked tuna (ahi), mahi mahi, tilapia, sole, halibut, swordfish and walleye. It should be noted however that these more mild tasting species of fish do not contain EFA's.

What Makes Fish a Top Contender:

Cold water fish species like salmon, sardines and tuna contain omega 3 fatty acids - very important to the bodybuilder.

Easy to digest compared to other meats like pork or beef..

Fish is highly nutritious, containing ample amounts of minerals like iron, zinc and calcium.

High Protein Food #4: Fowl - (Chicken, Turkey, Ostrich)

Calories (100 G): 160

Carbohydrates (G): 0

Protein (G): 33

Fat (G): 2 - 3

Biological Value: 80

Fowl is an excellent high protein food, as it contains high amounts of quality protein, and little fat. The white meat of chicken and turkey are the most economical and popular choices. If you would like to try something different, consider ostrich. Although expensive compared to chicken and turkey, it is very lean and delicious.

Chick and turkey are relatively inexpensive, and are available almost everywhere.

What Makes Fowl a Top Contender:

Very high biological value.

Available year round almost everywhere.

Relatively inexpensive (chicken and turkey).

Rich source of tryptophan, B vitamins, selenium and phosphorus.

High Protein Food #5: Kidney Beans

Calories (1 cup): 208

Carbohydrates (G): 38

Protein (G): 14

Fat (G): 0

Biological Value: 50

Although not commonly thought of as a high protein food, beans are a delicious highly nutritious food that demand attention from anyone that is trying to build muscle. They are an excellent source of high quality protein, and unlike most other muscle building foods, contain high amounts of fiber. Kidney beans in particular pack a real punch, as they contain a whopping 14 grams of protein, and 11 grams of fiber per cup.

What Makes Beans a Top Contender:

High in both protein and fiber. Many bodybuilding diets do not contain enough fiber (25 grams per day is recommended).

Extremely low fat content, excellent source of protein when trying to shed body fat.

Kidney beans are a source of folate, manganese, iron, phosphorus, copper and potassium.

High Protein Food #6: Lean Red Meat - (Beef, Venison)

Calories (3 Oz.): 232

Carbohydrates (G): 0

Protein (G): 23

Fat (G): 15

Biological Value: 70

Lean cuts of red meat are a terrific high protein food. You don't have to stick to beef alone, as buffalo and venison are also excellent choices. Although still a top contender, lean beef contains the most saturated fat of any of the top muscle building foods and for this reason, consumption should be limited to once a week.

What Makes Lean Red Meat a Top Contender:

Extremely high protein content.

Higher then the other top muscle building foods in calories per serving. A good choice for the hardgainer.

Good source of B vitamins, iron, phosphorus, selenium, zinc and copper.

High Protein Food #7: Low Fat Dairy - (Cottage Cheese, Milk, Yogurt)

Calories (1 cup): 200 - 250

Carbohydrates (G): 8 - 24

Protein (G): 20 - 26

Fat (G): 5 - 10

Biological Value: 80-90

Low fat cottage cheese, yogurt, and milk are excellent high protein foods. Each contain high amounts of usable protein. They are all relatively easy to prepare, and are available in all supermarkets year round. Yogurt offers the additional benefit of live bacterial cultures, which are very good for your digestive system.

As long as you do not have any allergies to dairy products, they should be including in your diet. Consume organic diary products whenever possible.

What makes Low Fat Dairy a Top Contender:

In addition to being high in protein, yogurt offers the benefit of various live bacterial cultures that contribute to a healthy digestive system.

Most dairy products have a high biological value.

Available year round everywhere.

Excellent source of iodine, calcium, phosphorus, vitamin B, potassium and zi

If you are looking for some new sources of protein to add to your diet, checkout these 6 unconventional muscle building foods...

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