Protein Rich Foods for Building Muscle

Sunday, September 18th, 2011 at 9:37 pm

Protein Rich Foods That Will Help Increase Muscle Mass

One of the most important nutrients for the development of healthy strong muscle tissue, the elimination of body fat and for keeping the body in a healthy condition is Protein. The main sources of protein are from supplements and protein rich foods.

The use of protein supplements has become very much a necessity for individuals trying to build muscle quickly, in particular bodybuilders, but total reliance upon these supplements, which are predominantly in the form of protein shakes, is wrong.

You should be able to provide your body with the required amount of protein for sustained muscle growth by following a good diet plan. A highly nutritional, protein rich diet plan is one of the benefits that the six pack shortcuts program offers and one that is really easy to follow also, but, if you must try and go it alone the following information about protein rich foods will be invaluable.

There are literally hundreds of foods that are rich in protein that are readily available and the following is a list of those that can be very easily purchased at your local supermarket.

Meat and Poultry
Pretty much all meat is high in protein and you should only ever use lean meat for your diet plan:

115 grams of chicken breast contains 30 grams of protein, that’s 26% of protein
115 grams of skinless turkey contains 33 grams of protein, that’s 28.7% of protein
115 grams of Beef contains 30 grams of protein, that’s 26% of protein
115 grams of Pork contains 25 grams of protein, that’s 21.7% of protein

Dairy Produce
Dairy produce such as cheese and butter can be very high in fat but can also contain a good amount of protein too.

The white of a large egg 5 grams of protein
200 grams of milk contains 8 grams of protein, that’s 4% of protein
100 grams of Cottage cheese contains 17 grams of protein, 17% of protein
100 grams of Parmesan contains 36 grams of protein, that’s a whopping 36% of protein but it also contains 26 grams of fat!
100 grams of Yoghurt contain 8 grams of protein, that’s 8% of protein

Grains
You would generally be eating grains or cereals to provide your body with carbohydrates, an essential requirement for energy, however most grains will also contain certain levels of protein.

1 cup of Brown Rice contains 5 grams of protein
100 grams of Oats contains 11grams of protein

Fish
Fish, in particular oily fish, are particularly high in protein and also contain many other beneficial nutrients and vitamins.

115 grams of Tuna contains 25 grams of protein
115 grams of Sardines contains 20 grams of protein
115 grams of Salmon contains 19 grams of protein

Nuts
Almonds are by far the best choice of nut to eat, but saying that all nuts are rich in protein.

A half cup of nuts will contain 16 grams of protein

As mentioned, this is just a short list of some of the most common foods containing protein and there are many more from which you can choose.

How Much Protein Do You Need Each Day?

Calculations for the level of protein intake you require each day will always differ a little. First we should consider what the Recommended Daily Allowance or RDA is for someone not in a muscle building program.

Here is a simple equation in both metric and in pounds.

For every 1 kilo of body weight you need to have 0.8 grams of protein which is just over 0.36 grams per pound so for example a 200lb person would need 72.7 grams of protein a day.

However, if you were in a muscle gaining program you would need to have between 1.4 and 1.8 grams of protein per kilo which would equate to a 200lb person requiring 127 grams of protein at the lower end of the scale to 162 grams of protein at the top end.

Sounds like quite a lot of calculating to do on a daily basis but a good muscle building program will provide you with an excellent guide to what you should and shouldn’t be eating to go hand in hand with your training as well as how much and how often you should be eating.

In short, it is far easier and safer to take all the hassle out of trying to calculate what your protein intake should be and put your faith in a good ‘all-in-one’ muscle building program!

Six Pack Shortcuts

Protein Rich Foods for Building Muscle

Protein Rich Foods That Will Help Increase Muscle Mass

How Much Protein Do You Need Each Day?

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