You probably already know that if you’re trying to build muscle, you should eat a lot of proteins, including protein-rich foods and supplements. Proteins are found in animal products, but nuts and legumes can also have a significant amount of protein. Whether you choose an animal based diet or a plant based diet, building muscle takes a lot of protein.
What is Protein Used for in Muscle Building?
Protein is one of three macronutrients, and this includes fats and carbohydrates. Basically, macronutrients provide the body energy, and they are necessary to sustain life. In fact, a health person’s body weight is made of about 15% proteins. Proteins are the building blocks of muscles, and amino acids are the building blocks of proteins. So, there’s no wonder why many muscle supplements contain specific types of amino acids.
Types Of Protein Rich Foods
Although most proteins are found in meat or animal byproducts, there are some options for those with vegetarian and even vegan diets. Some options for high protein foods include:
- Meat – In order from high to lower levels: Steak, lean ground beef, pork chops, chicken and turkey breast, salmon, and tuna are great options for the meat eater. Canned meats such as sardines and anchovies are also good options.
- Dairy – In order from high to low levels: greek yogurt, cottage cheese, eggs, and whole or 2 percent milk. These are great options for the meat or vegetarian eater.
- Plant Based – From high to low levels: navy beans, lentils, peanut butter, quinoa, edamame, and soba noodles are great options for the vegetarian or vegan eater. However, even if you’re a meat eater, you’ll receive better protein absorption if you add plant protein into your diet.
When To Supplement With Proteins
If you find that you’re not seeing the results you want in the gym, you may not be eating enough proteins. We understand that not everyone has the time to cook meals containing whole foods. So, instead of finding protein rich foods to eat, you can also supplement with shakes, powders, or capsules. Try to shoot for a supplement that has at least 20 grams of protein with a lower amount of both calories and carbohydrates.
Types Of Protein To Build Muscle
- Whey Proteins – This is said to be the king of proteins. Not only does it have the highest biological value of any protein, but it stimulates the effects of better muscle growth. Not to mention, whey protein also contains 50% of the essential amino acids you need to build muscle. And it’s safe for those who have dairy allergies, as there is no lactose in the protein any longer.
Casein – This protein contains high levels of glutamine, which helps your body and muscles recover after workouts. However, it’s found in milk, so it may be difficult to digest or even cause allergies for some people. Even so, many people find great results with casein.
- Egg Proteins – Although not as popular, egg proteins are still used in some supplement formula. There are better options out there, but this is a good choice for those who found minimal results from both whey or casein.
- Soy Proteins – Although it’s not great for building muscle, soy protein is often used for vegans and vegetarians who simply don’t get enough protein in their diets. Whether or not you are looking to build muscle, soy protein has many other great health benefits, and it’s recommended to add a scoop into your protein shakes.
How To Choose Which Protein Supplements To Take
Unfortunately, building muscle will be easier for some people and more difficult for others. It’s generally agreed upon, that if you’re trying to build muscle, it’s best to receive all your protein from your diet. But, that’s simply no doable for most people. If possible, obtain all of your nutrients from the food you eat, and supplement as needed. And it’s best to use a combination of the proteins listed above to see the best results.