Ten high protein foods to build muscle

[MikeBrown30]

Here are some basic foods for the guys who are new to diet + training, or struggle with food variety.

1. Kidney beans
Amount: 208g (one cup)
Protein 14g
Carbs: 38g
Fat: 0g
Beans are a delicious highly nutritious food that demand attention from anyone that is trying to build muscle. They're extremely low in fat content and excellent source of protein when trying to shed body fat during summer.

2. Eggs
Amount: 100g (one egg)
Protein: 6g
Carbs: 1g
Fat: 1g
Eggs are easy to prepare, whether its boiled, poached, scrambled or made into an omelette. For pure high protein, remove the egg yolk. Eggs are a good source of vitamins B, A, D and E. Other than the smell of an egg fart, they're also an excellent source of iodine, phosphorus, zinc, selenium, calcium and iron.

3. Tuna
Amount: 95g (one can)
Protein: 12g
Carbs: 1g
Fat: 1g
Fish is an excellent source of omega-3 fatty acids and contains virtually no carbs. Tuna is highly nutritious, containing ample amounts of minerals like iron, zinc and calcium.

4. Chicken Breast
Amount: 100g
Protein: 30g
Carbs: 0g
Fat: 1g
Choose the 99 percent fat-free boneless and skinless cut, which is very lean. Chicken breast contains the highest amount of protein and is an excellent source to build short-term muscles.

5. Turkey
Amount: 80g
Protein: 24g
Carbs: 0g
Fat: 2g to 3g
The white turkey meat is healthier than the dark meat due to its lower fat content. This lean meat contains tryptophan, B vitamins, selenium and phosphorus.

6. Salmon
Amount: 100g
Protein: 27g
Carbs: 0g
Fat: 1g to 2g
The omega-3 fatty acids in salmon have a good effect on cardiovascular health, protecting against heart disease. Boffins suggest salmon can prevent blindness and have beneficial effects in some depressive disorders.

7. Milk
Amount: 250ml (one cup)
Protein: 8g
Carbs: 12g
Fat: 10g
Choose skim milk or 1 percent fat milk. Unless you have a dairy allergy, milk should be part of your daily diet. Milk is an excellent source of iodine, calcium, phosphorus, vitamin B and potassium.

8. Quinoa
Amount: 100g
Protein: 14g
Fat: 6g
Carbs: 54g
Quinoa is a grain-like crop that has as a light texture when cooked and its slightly nutty flavour makes it an alternative to white rice or couscous. It contains a balanced set of essential amino acids, is a good source of dietary fibre, phosphorus, magnesium and iron.

9. Almonds
Amount: 100g (quarter cup)
Protein: 14g
Carbs: 20
Fat: 51g
Almonds may be high in fat, but they're an excellent source of good fats and helps lower cholesterol. Recent studies have shown that almonds have anti-inflammatory and immunity boosting effects. Boffins also discovered 28g of almonds equals half a cup of cooked broccoli.

10. Lean red meat
Amount: 232g
Protein 23g
Carbs: 0g
Fat:15g
Lean beef contains a high amount of saturated fats and should only be consumed once a week. Red meat is a good choice for the hard gainer and is a good source of B vitamins, iron, phosphorus, selenium, zinc and copper.

http://ralph.ninemsn.com.au/slidesh...80&subsectionname=10proteinfoodstobuildmuscle

 

[SeymourCake]

Thank you for this information.

 

[MikeBrown30]

Heh, thanks. It's just a copy & paste job, but it will give the other guys an idea on how much protein they are getting with their portion sizes. I think the majority will be too lazy to look up the nutrient breakdown on the foods that they eat (I used to be one of them).

 

[Alle_Gory]

Fantastic.

I think we need a food thread compilation. All this info is just scattered everywhere.

 

[SeymourCake]

Are there any peanut butter brands that's low on fat?

 

[PDubb75]

Are there any peanut butter brands that's low on fat?

Any peanuts are going to be high in fat. Almond butter is a much better option.

 

[Alle_Gory]

Are there any peanut butter brands that's low on fat?

When was the last time you saw low fat butter? Of any kind.

 

[MikeBrown30]

Fantastic.

I think we need a food thread compilation. All this info is just scattered everywhere.

I was actually thinking about spending some time on calorieking.com and making a topic which breaks down the nutritional value of common foods, that we as trainers/athletes consume on a regular basis. I might even do it over the next few days.

Are there any peanut butter brands that's low on fat?

They will all have roughly the same amount of fat content. You're better off eating Almond Butter as suggested by PDubb, or Natural Peanut Butter instead of the regular kind.

 

[NorwegianDJ]

Just wanted to chime in with saying that if you wanna lose fat, you cut the carbs; not the fat. You need a 0.4 of your LBM in fat to keep testosterone and other hormone levels elevated.

 

[Joe]

Hi Mike,
Thanks for listing the top 10 high protein foods to build muscle with everyone.
By sharing the quantity and amount of protein, carbs and fat it would be easy for everyone to select the right amount for them.

 

[Strelok]

Are we sure the red meat should be consumed no more than once a week?

What about the eggs,how many yolks can we consume weekly?

 

[ArcBound]

95 of tuna should have about 20g of protein, theres usually 13 g in 56g of tuna.