Best Protein For Muscle Toning
After reading this article about the best protein, you will never need to ask about protein again.
I’d advise you to bookmark this guide right now.
I will be comparing different protein sources and making sure that you know exactly how to eat to build muscle so that you can get lean and sexily toned.
The good thing is that I know you’re already smart enough to know how important protein is or you wouldn’t be here. So let’s get to the info!
All Protein Foods Aren’t Created Equal
When looking to build lean muscle tone the best proteins to eat are complete proteins. Dietary proteins are divided into two sorts of proteins: incomplete proteins that are missing some of the essential aminos you need for muscle growth and complete proteins, which contain all the essential amino acids in the precise amounts required by the body for development.
Essential amino acids play major roles in body function, healing ability and responses to anxiety. Complete proteins give you the right ratio of amino acids needed to promote muscle synthesis. The ratios are important because in order for the body to build muscle, all the essential amino acids must be available at the exact same time.
A deficiency of even one essential amino acid may suppress vital metabolic functions, which are crucial for build-up and the repair of body tissues including muscles.
High Quality Complete Proteins Include:
- Chicken breast
- Egg whites
- Turkey breast
- Lean red meats (top round, lean sirloin, and flank)
The apparent problem with animal proteins is that they can also contain considerable amounts of saturated fats, which may not make you fat but put you in danger for heart disease and stroke. Fortunately, too much fat from animal proteins can easily be avoided be selecting the right cuts of meat.
Best Muscle-Building Meat Proteins
Although white fish, tuna, chicken breast, and turkey are really good low-fat and high-protein sources, lean red meat will offer you better muscle gains, it is considered by many to be the best protein to build muscle. Besides being packed with protein, they’re good sources of iron, B vitamins and zinc.
There are many studies have shown that people consuming red meat gained more mass than those consuming chicken and tuna, the other “meats” of choice in the workout community.
I remember during one bulk period I ate 3 steaks (lean cuts) a day for a month, I packed on a lot of muscle but I wouldn’t do that again. It was super expensive and I didn’t eat steak again after that for a 2 years, haa!
I definitely mix in the red meats when I’m bulking though, it’s a win-win. I love red meat and I can make some more GAAAAINZZZ…
Hints For Buying Meat For Protein:
When purchasing ground meat assess the labels, since most stores offer several types of ground meat, with changing percentages of fat by weight.
Search for bright color and moistness. Red or pink meat can be an indication of freshness, although vacuum-packaged meats may appear slightly purplish for lack of exposure to air. Avoid meat that looks brownish, as it may be spoiled.
Avoid meat that is greatly marbled. Marbled meat is streaked with fat. Look for meat with the least amount of visible fat. Pick lean cuts.
The leaner cuts of beef are round steak, chuck, sirloin or tenderloin. Lean pork contains tenderloin and loin chops. Search for USDA Choice or USDA Pick grades of steak rather than USDA Prime, which generally has more fat content.
When at home don’t keep meat that doesn’t smell fresh. Consumption of rancid protein has shown to be a source of health problems later in life.
With all that being said, it is additionally crucial that you note that because the biological Value (BV) of red meat can be 80 or less, more meat will need to be eaten to get the needed protein (as opposed to proteins with a higher Biological Value) which is frequently not wanted during a low calorie diet.
Poultry Proteins For Muscle Building
Man, I love chicken breast. It’s my favorite bodybuilding protein and I consider it one of the ABSOLUTE best lean proteins for building muscle. Poultry is frequently a primary staple of those trying to slim down, along with competitive athletes, including bodybuilders, and is an excellent source of protein.
The key however is to select lean cuts, restrict condiments and added oils, and choose a low fat preparation process (broil, bake or steam; never fry).
The leanest poultry option is white meat from the breast of turkey or chicken, with no skin. Although skinless dark meat is leaner than some cuts of beef or pork, it has nearly twice the fat calories as does white meat, so avoid the dark meat .
Hints For Purchasing:
Many grocery stores have ground chicken and ground turkey, but be careful about store ground poultry because they often mix in the fattening parts of the bird as well, including the skin which has a lot of fat. To make the leanest choice, pick ground breast meat, or try to find extra lean (99%) low-fat ground chicken or turkey.
Fish Proteins For Building Muscle
Fish is full of protein, but low in cholesterol and saturated fat, making it a good replacement for meat and poultry if you are a vegetarian bodybuilder or simply want other options. However, when selecting fish especially if your aim is to eat it uncooked (e.g., sushi/sashimi) it’s of overriding significance to choose a dependable seafood source.
Bear in mind that a forte fish market or even big chain supermarket can offer seafood that has been mishandled, or is previous or close it’s finest date for consumption.
Hints For Buying:
Search for fresh seafood. Fresh fish has a moist, bright surface with gleaming-attached scales. Also search for solid, springy flesh and brilliant red or pink gills.
Avoid seafood that’s dry, discolored and is exceedingly fishy-smelling. Consumption of rancid fish can cause several health problems; food borne diseases, and make you very ill.
Dairy Protein To Build Muscle
Milk is one of nature’s bodybuilding all-stars and one of the best proteins to build muscle available. Milk has all the essential nutrients needed for development. Milk is also rich in many vitamins and minerals like potassium vitamin A, calcium, phosphorus, sodium, thiamine, riboflavin and nicotinic acid and vitamin B12 which is not present in vegetarian food items.
Eat Legumes To Build Muscle?
Legumes are a category of vegetables that includes peas, beans and lentils – are usually not high in fat, contain no cholesterol and are high in protein, iron, folate, potassium, magnesium, and phytochemicals.
Phytochemicals are a group of compounds that will help prevent chronic diseases such as cardiovascular disease and cancer. They’re also a good source of fiber which has additionally demonstrated to decrease the risk of developing diabetes and help lower blood cholesterol levels, which can reduce your risk of heart disease.
However, most legumes with the exception of soy are not whole proteins (i.e., they do not have all of the essential amino acids that we want) which is why they’re not favored by bodybuilders. Legumes, for example, are very high in total protein with about 12 -15 grams per cup, nevertheless, beans don’t contain the essential amino acid methionine.
Protein from most plants has a lower biological value than protein from animal sources, because it lacks certain amino acids.
Soy Protein Isn’t Ideal For Building Muscle BUT…
Soy isn’t a good protein for muscle building because it actually works against your testosterone levels (which women also need healthy levels of) if you consume it in large quantities. I don’t even count any soy I might consume into my daily protein total, it means nothing to me as far as bodybuilding is concerned. If you are taking soy to build muscle you are wasting your efforts and time.
If you want to eat it for taste and the health benefits, perfect. Soy has been consumed for at least 1,500 years by folks throughout East Asia.
In Western nations, soybeans has gotten people’s attention as an economical and high quality vegetable protein source only since the 1960s.
The main reported benefit of soy is that it is reported to help lower cholesterol. Data shows that substitution of soy protein for animal protein is associated with substantial declines in total cholesterol (LDL-C) and triglycerides, while maintaining high levels of the good lipoprotein cholesterol (HDLC).
Keeping cholesterol levels under control prolongs your training efforts, and will improve general well-being.
Soy also contains isoflavones which can act as antioxidants, which help reduce the danger of cancers. Isoflavones are also reported to decrease the risk of arteriosclerosis (plaque buildup in the arteries). Isoflavones improve bone retention and lumbar vertebral bone mineral combating osteoporosis.
The Best Protein To Build Muscle Wrap Up
When I’m trying to build lean muscle without gaining fat the best protein for my muscles is chicken breast, egg whites and a superior low carb whey protein. You have so many great muscle-building options to choose from, make sure you are getting enough total calories to grow, make sure you hit your daily protein requirements and you will grow if you are truly crushing the weights in the gym. Oooooh! I almost forgot to give you my favorite muscle-building protein snack. It’s PERFECT for post workout recovery. Try fresh pineapples topped with heaping mounds of low fat or non-fat cottage cheese. It’s a perfect balance of protein and healthy carbs and it tastes great!