It is a well-known fact that those who are interested in bodybuilding should have a protein-based diet. However, it must be accepted that not everyone has enough information about which food contains protein. Now we’ll learn the question of what are the most protein-containing foods. Thus, you will be able to see the effect of bodybuilding sports much more clearly.
There are different types of food that people consume. It is possible to categorize them in 3 main classes. Protein, carbohydrate and fat are food sources found in nature.
People must consume them in certain proportions. Carbohydrates and fats are directly converted into energy or excess is stored as fat. Since protein is the basic building block of muscles, excess protein intake directly affects muscle mass positively.
How to Increase Muscle Mass?
There are 2 main pillars of increasing muscle mass. While the first of these is to do bodybuilding sports correctly, the other is regular nutrition. What is meant by regular nutrition is a protein-based diet, which is extremely important.
There should also be some carbohydrate in meal portions. There may even be very little oil. However, it should not be forgotten that the portion should consist of protein.
It should be remembered that increasing muscle mass is a process. In other words, it is not possible for muscles to form and become prominent in a short time. Studies and nutrition need to be done as planned for a certain period of time. Then the muscles will begin to show themselves.
The Most Important Protein Sources for Bodybuilding
When people think of protein, animal foods usually come to mind. This thinking is correct, but relatively incomplete. Because there are also non-animal foods that contain protein. In the rest of our article, we will talk about the most important protein sources.
Fish and Seafood
It can be said that the healthiest protein source for bodybuilding athletes is fish and other seafood. Fish that grow completely organically in the seas contain high protein and important nutrients.
Some of the prominent fish; sardines, salmon, mackerel and trout. In addition, canned tuna can be preferred. But do not forget to strain the fat before consuming the food in question.
Eggs contain a lot of protein
Perhaps the first food that comes to mind when it comes to protein is the egg. The presence of good cholesterol in eggs draws attention as another aspect that positively affects health. Some bodybuilding athletes are known to eat only the whites of the eggs.
This is because both the egg white contains more protein and this part is less calorie. In this way, athletes can both get the protein they need and avoid high calories. However, it should be known that the yolk of the egg also has a considerable amount of protein.
In addition, there are different foods in this section. Egg protein values are quite high. Therefore, it would be much more correct to consume the egg as a whole.
One of the most important sources of protein is chicken. This animal, which has the ability to lay eggs, is a protein store just like its egg. Apart from this, it is an extremely important detail that the meat is substantially lean.
Most of the fat in chicken meat is in its skin, which is easily separated from the meat. Thus, chicken emerged as a lean protein source. It can be said that turkey meat has similar characteristics.
Red meat is one of the most important sources of protein in nature. There is a high amount of protein in sheep and beef. It would not be wrong to say that beef is one step ahead in this regard and has a higher protein content. While there is 17 grams of protein in 100 grams of mutton, the amount of protein in the same amount of beef is around 28 grams. As it can be understood from here, if you are going to consume red meat, it will be much more correct to choose beef within your possibility. However, it should not be forgotten that red meat should be consumed directly, not processed.
Although the fat in milk is an important source of protein, this food is less preferred. However, it is possible to benefit from this important nutrient by choosing low-fat milk.
As mentioned above, protein is not only found in animal foods, but also in some plant foods. Knowing them allows to benefit from different flavors in the bodybuilding process. In addition, those who are vegetarian and want to develop body can meet some of their needs through the foods here. Some of herbal protein sources;
Legumes (such as chickpeas, beans, lentils).
They are foods such as seeds and soy.They should be consumed carefully and their calories should also be taken into account. Otherwise, different problems may occur.
Protein is essential for building and repairing muscle tissue. It should be ensured that this nutrient is taken in sufficient and high quality. In order to do this, it is important to consider the above list and to consume fresh and organic foods.
During the period of increasing muscle mass, a healthy and protein-based diet is very important. It would be beneficial to make your nutrition program together with an expert.