The most important foodstuff required to improve muscle mass in your body is proteins. No matter how much weights you lift, or how much carbohydrates you eat, without high protein foods, you can never expect a muscular body.
Proteins are required not only for muscle development, but also for repairing tissue that gets damaged after an intensive workout. So here are some high protein foods you have to include in your diet.
1. Eggs are the most natural, and best muscle building food available. They are filled with not only proteins, but also vitamins and other minerals your body requires for overall development.
In fact, eggs are today considered to be the standard bodybuilding food, where bodybuilder consumes eggs by the dozen. Having 6 grams of proteins, and being delicious and easy to prepare, eggs will always remain the bodybuilding staple food.
2. Fish is also rich with proteins and minerals. Tuna is great as a high protein food as it is full of proteins, without any carbohydrates or fat. Other fish like salmon, Spanish mackerel and cod are also great protein rich foods.
Besides being a great source of protein, fish also have a high level of omega-3 fatty acids that is required for the proper functioning of the body and brain.
3. The king of proteins is whey. This is a food product that has more protein than any other foodstuff both quality wise and biologically. Whey is today considered to be a complete protein source that when compared to other protein sources, gets quickly absorbed into the body. Moreover, whey has all the necessary amino acids that helps in strengthening and enhances muscular growth.
4. Chicken or turkey breast is another great protein source that comprises mainly of lean, white chicken meat. It has minimal fat with lots of vitamin B6, which ensures optimum heart protection.
Regarding protein levels, chicken breast offers 30 grams of protein in each 3.5 oz serving of chicken. So all you have to do is consume 7 ounces of chicken breast for 60 grams of protein which is equivalent to half your daily protein requirements.
5. Red meat is also a great source of protein that meets your bodybuilding requirements. A single steak of 6 ounces provides about 40 gms of protein and is rich in B-complex vitamins and creatine. It is this enhanced creatine that helps you exercise more, by improving your cellular energy.
6. Milk is not only a decent muscle building source, but also has lots of amino acids that are essential for muscle growth. In addition to this, milk is also highly nutritious with its high levels of vitamins, calcium and minerals. So if you manage to eat a 6 ounce steak, and a glass of whole milk, your body receives 11 grams of protein in a single meal.
7. Though most protein sources are meat sources, vegetarians find respite with tofu. Tofu is a favorite amongst vegetarians, and is a low calorie protein source fit for anyone building muscles and for losing weight.
In addition to being a high protein source, tofu is also free of cholesterol and has lots of calcium, B-vitamins and isoflavones. All you need to consume is half a cup of tofu to give your body 20 grams of protein.