You probably heard at the sports club people eating protein to increase their muscle mass, what are the best protein types for muscles?
Protein is an essential nutrient that the body needs to grow, repair cells and function properly, is found in many foods, and it is important to get enough of it daily. Whether you build muscle, lose weight or maintain a balanced diet, eating protein-rich foods can be beneficial.
Best types of proteins for muscle building
Whey protein isolates as the main ingredient
One of the best protein types for muscles is the protein powder containing mainly whey protein, along with the concentrated protein for whey (Whey protein concentrate).
Women may get what contributes to increasing their muscle mass, and any protein powder can be added with water or other fluids and drank after or before exercise.
Most research shows that eating whey protein has the following benefits:
- Increases muscle strength and mass.
- Improves the speed of athletic performance and the ability to recover from any injuries that occurred during exercise in adult individuals.
It should also be noted that whey protein works alongside soy protein or any other dietary protein to increase and improve muscle performance and strength.
Creatine
A natural compound in the body plays a key role in energy production, especially during short periods of high-intensity exercise. It helps increase muscle strength and performance during high-intensity workouts, leading to better muscle acquisition over time.
During a study, creatine was found to have positive effects on lean strength and mass regardless of people’s neurological function.
Sources of protein promote muscle building
- Chicken breasts
Skin and bone free chicken breasts contain 31 grams of protein per 100 grams, and are one of the most lean protein sources, making them a great diet for muscle building and weight management.
Chicken is also a great source of micronutrients such as iron and vitamin “B12′′, which also supports muscle building, and there are many ways to enjoy chicken in your diet, as it can be added to hot and cold dishes.
- Tuna
Canned tuna in water contains about 29 grams of protein per 100g, which is not only high in protein, but also rich in omega-3 fatty acids that are not only good for the heart, but also help improve muscle mass and strength.
It also contains many vitamins and minerals such as iron, magnesium and vitamin “B12”, which, all support muscle growth.
- Turkey breast
100 grams of turkey breast contains 29 grams of protein, and is a great source of fat-free protein, making it a great option for a low-fat diet. Turkey is a good source of niacin vitamin that helps to process fat and carbohydrates in the body.
- Almond
It contains a protein of 21 grams per 100 grams of almonds, is a source of plant protein and contains healthy fats and fibre, and also contains essential nutrients such as vitamin E and magnesium, providing many health benefits to the body, such as promoting heart and skin health.
Almonds can be consumed raw, roasted or as salad dishes and baked goods to enhance their flavor and nutritional value, and the introduction of almonds in your diet is an excellent way to promote protein intake and support public health.
- Salmon
Salmon contains 25 grams of protein per 100 grams, providing a high quality protein along with essential omega-3 fatty acids that in turn promote heart and brain health.
It can also be consumed cold in the form of smoked salmon or can be cooked like the rest of the fish in the oven as a main meal.
