Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food Facts
  • News
    • Deals
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food Facts
  • News
    • Deals
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Muscle-Building

The Best Protein For Building Muscle

Justin Robertson

Written by Justin Robertson

Last Updated onMay 1, 2018

Best Protein Source

A lot of attention goes to protein whenever anyone is discussing a nutrition plan. Whether your goals are to get bigger and stronger, to lose fat and get leaner, or to perform at the highest level in athletics, protein is always the first nutrient to be discussed and the nutrient that receives the most focus. This is all with good reason. We are essentially made of protein. Of course, there is a lot more to it than that, but on a basic level, our bodies are largely made up of water and protein structures. You could in fact survive on protein and water and nothing else for a very long time. Of course, that isn’t ideal, but if there were nothing to live on but whey protein powder and water, you would get by. Not happily of course, but my point still stands.

Regarding our pursuits in all areas of fitness protein is, as I just said, the backbone of our nutrition plan. If you bodybuild, do CrossFit, play sports at a high level or are just a general fitness enthusiast, you will be breaking down your muscles every time you work them and it is the protein that is responsible for repairing these muscle fibers and rebuilding them larger and stronger for when they are needed next. Regardless of how sound the rest of your nutrition plan is, the simple fact is that if your protein needs are not met, or are coming from inferior sources, your progress in your fitness goals will come to a grinding halt, if not something worse like a serious muscle injury.

Even though protein is so often discussed, there is still more that can be learned when choosing the best muscle-building protein sources to include in your diet. You need to consider whether the source is a complete source of protein that contains all 9 of the essential amino acids. These 9 amino acids can’t be produced by the body and therefore must come from the foods that we eat. Another consideration is the bioavailability of the protein. Just because food has protein in it does not mean that it absorbs well. Depending on your diet, the fat content of the protein source may also be a concern for you.

Taking all three of those factors into consideration, here are the ideal protein sources to compliment your active lifestyle:

Eggs:

One of the highest quality sources of protein, when the yolk is included. Before whey protein made its appearance eggs were considered the pinnacle of protein with a protein values score of 100. Everything else came after eggs. Modern bodybuilders could still learn a lot from their forefathers in this regard. Eggs can turn a skinny weightlifting newbie into a mountain of muscle all by themselves.

Red Meat:

Red meat is packed with natural creatine, zinc and B vitamins and is one of the best muscle-building protein sources for these reasons. Leaner cuts like sirloin and extra lean ground beef will allow you to adhere to whatever your daily fat total is if you are on a specific diet regarding your macros.

Poultry:

Skinless chicken and turkey have been bodybuilding and athlete staples for decades, and for good reason. They’re extremely low in fat, packed with high-quality protein and can taste great if seasoned.

Fish/Seafood:

Salmon, tuna, tilapia and cod are just a few examples of fish sources that can be added to your diet. The obvious advantage to all cold water like salmon and arctic char is the benefit of the Omega 3’s available to aid with inflammation and health in general. Any seafood, fish or otherwise, will provide you with a high-quality source of protein. Crab, lobster, shrimp and scallops are just a few other great examples.

Milk:

1 cup of milk has nearly eight grams of protein from a mixture of both whey and casein. It can be used to mix up your protein shakes or can simply be consumed on its own. Milk and eggs were any serious muscle enthusiast’s staples. The combination of the high-quality protein present in eggs, with whey and casein in milk makes for a potent combo. It still is to this day what I would personally recommend to any skinny teenager wanting to pack on mass, or any adult for that matter.

Nuts and Nut Butters:

NutsAlthough not a complete source of protein, nuts are still a great food to include to add more protein to your diet. Peanuts, walnuts, almonds and cashews are all good sources. If you prefer nut butters like I do, just make sure they are the natural version that contains no additives or sugars.

Cottage Cheese:

This one is a big favorite of mine. It’s a great tasting protein source that is high in glutamine and casein protein. It is ideal before bed as everyone knows, but I find a tub mixed with peanut butter and an apple cut up is the easiest meal when in a rush that will provide a steady source of protein due to the high casein content for many hours after consumption.

Whey Protein:

Although typically viewed as a supplement, whey protein is a natural component of milk and is simply a convenient food product that is delivered in powdered form. Whey protein has the highest bioavailability of any protein source out there and also contains high concentrations of the most anabolic amino acids such as BCAA’s and l-glutamine. I personally prefer grass-fed whey concentrate as it is the ‘raw’ form of whey that contains the highest levels of vitamins, minerals, Omega 3’s and immune enhancing nutrients.

Happy Lifting!

Read also:

  • Protein Calculator: Calculate Your Daily Protein Intake
  • Muscle Science: Protein Timing And Muscle Mass Building
  • What is Whey Protein and How to Use it
For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Muscle-Building
Previous Post

How Muscle Is Built

Next Post

Is Training To Failure Necessary For Muscle Hypertrophy?

Justin Robertson

Justin Robertson

Recommended For You

Pea Protein Vs Whey Protein

Pea Protein vs. Whey Protein – Which One is Better

There are many plant and animal protein options available, but some are better sources of protein than others. Both pea...

The Rock shares Sunday breakfast

The Rock Shares His Power + Energy Breakfast of Steak, Eggs, Oatmeal and 5 PB&Js

The Rock, AKA Dwayne Johnson is revered for his unwavering commitment to staying healthy and fit while still maintaining a...

Muscle Building Nutrition

The 5 Principles of Muscle-Building Nutrition

I want to build the most muscle possible. That’s a statement we tell ourselves over and over when we step...

Woman Banks Selling Breast Milk

Female TikToker BANKS $13,000 From Selling Breast Milk To BodyBuilders

 The late, great Rich Piana often said "Whatever it takes!", well it looks like modern-day bodybuilders and fitness enthusiasts are...

How Much Muscle Can You Gain In A Week

How Much Muscle Can You Gain in a Week

Building muscles can be a daunting task. Before starting your fitness journey it is important to understand how much muscle...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Calorie Calculator Doing Lunges

How Many Calories Do You Burn Doing Lunges?

Best Powerlifting Belts

12 Best Powerlifting Belts of 2022

Calum Von Moger Home

Update: Calum Von Moger Finally Discharged From Hospital, Now Home And Walking 

Recent Reviews

Best Powerlifting Belts

12 Best Powerlifting Belts of 2022

Best DMAA Pre Workout Alternatives

Top 12 Best DMAA Pre-Workout Alternatives for 2022

Best Turkesterone Supplements

10 Best Turkesterone Supplements of 2022

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.