The 7 Best Foods To Gain Weight For Skinny Guys Muscle Building Diet – Top 7 List of High Protein Foods That Build Muscle

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Muscle Building Diet – Top 7 List of High Protein Foods That Build Muscle

Protein is undoubtedly the most important nutrient for packing slabs of lean muscle mass on your body. You can lift weights until you turn purple or consume all the carbs, fats and other micronutrients in the world, but if you don’t feed your body with adequate amount of protein, you can forget about having a lean muscle bike. High protein consumption is a must for serious mass development as well as for repairing muscle tissue damaged after an intense iron blasting workout.

How much protein should one consume daily to successfully build muscle? For proven results, the general rule of thumb should be about 1 to 1.5 grams of protein per pound of body weight. So if you weigh 150 pounds, you should aim to consume about 150 grams to 225 grams of protein per day. Now how does one consume a large amount of protein on a daily basis? No worries, because I’ve compiled a list of 7 high protein foods that can help you build muscle in record time.

1. Whey – Without a doubt, the king of all protein sources. In terms of quality and biological value, whey protein is definitely way ahead (pun intended) of other protein sources. We are talking about a top quality complete protein source that has a significantly faster absorption rate compared to other high protein foods, and includes all the essential amino acids for increased strength and faster muscle growth.

2. Eggs – Never forget to add this natural food source to your muscle building diet as they are jam packed with protein, vitamins and other essential minerals. Eggs are considered the standard food for developing an impressive muscle physique and have long been treated as a staple for bodybuilding. One whole egg contains about 6 grams of protein with high biological value. Eggs are also easy to make and simply delicious to eat.

3. Fish – Another great food with high protein. A can of tuna in water for example provides about 30 grams of protein and here’s the kicker; it has absolutely zero carbs and fat! If tuna is not your thing (I don’t really like it either), you can try other types of fish, such as Spanish mackerel, cod, or salmon fillets. Most fish fillets have about 22 grams of protein per 3.5 oz serving. In addition to being an excellent source of protein, fish also contains a high amount of omega-3 fatty acids, essential for proper functioning of the body and brain.

4. Chicken or turkey breast – A list of high protein foods that build muscle is incomplete without this excellent protein source. Chicken breast is considered one of the best sources of protein available, as it consists of mostly lean white chicken meat that contains minimal fat, and loaded with vitamin B6 for optimal heart protection. Best of all, this part of the meat is extremely high in protein. How much protein are you asking? Well, a whopping 30 grams of protein per 3.5 oz serving! Consuming 7 oz of chicken breast nets you about 60 grams of protein, which is almost half of your daily mass building requirement if you weigh 150 pounds.

5. Red meat – An extremely tasty protein source that has all the trimmings of a great muscle building food. A large 6 oz steak provides about 40 grams of high-quality protein. Beef is rich in B-complex vitamins and also loaded with creatine to help you hit the weights aggressively by boosting your cellular energy through the roof.

6. Milk – This drink serves as a decent muscle building source due to its high protein content including a large range of amino acids to promote muscle growth. If that’s not enough, this highly nutritious drink also offers many health benefits by providing a respectable amount of vitamins, minerals and calcium. Drinking milk is a great way to reach your daily protein goal. Take a 6 oz serving of steak plus 375ml glass of milk which provides about 11 grams of protein. That’s a total of 51 grams of muscle-building protein in just one meal!

7. Tofu – I included tofu in the list of high protein foods that build muscle largely because many vegetarians who are into bodybuilding consume almost exclusively tofu to meet their daily protein requirement . I’m not a vegetarian, but I eat some tofu every now and then because they’re a good low-calorie protein source, perfect for adding mass and getting lean. In addition to its high protein content, tofu is also cholesterol-free and contains calcium, B vitamins, and isoflavones, making it one of the most nutritious high-protein foods available. Half a cup of Tofu can provide your body with about 20 grams of protein.

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