Protein-rich foods fill you up longer, and they are healthy support muscle growth and help you lose weight. Isn’t this what we all want? We will guide you through briefly what is protein and what are the best protein sources for muscle mass.
- Who needs protein?
- The ten best protein suppliers
- Proteins in sports nutrition
- Vegetable & Vegan Foods
High-protein foods are essential for a healthy and balanced diet. Protein is the basic building block of all body cells and vital for muscle building and fat loss. Since the body can not produce protein itself, it must be fed through the diet.
First of all, all standard values refer to a normally active person. If you need more detailed information, write us an email. Of course, high-performance athletes need a much more specific diet. But the principle says that 15-20 % of our daily food should consist of protein-rich foods. This avoids unpopular food cravings, constant appetite and the dreaded yo-yo effect.
Who needs protein?
- According to the ANA, the American Nutrition Association,a healthy adult should consume 0.8 grams of protein per kilogram of body weight daily. Example: 60 kg body weight = 48 g protein per day.
- For example, an adult man needs about 60-70 grams on average and an adult woman about 50 grams of protein.
- Power and endurance athletes, however, have a higher demand for protein-rich foods – experts recommend 1.2 to 1.8 grams per kilogram of body weight here. Exception with a strong definition of the mask: there is the guideline between 2.2 and 2.8 grams per kilogram of body weight.
- But you should be careful with kidney preloading! Too much protein can additionally burden the kidneys. Especially if you rely on animal protein sources. There is always some space for a nice protein shake.
The ten best protein suppliers:
So, what are the best protein sources for muscle mass? Yes, there are many more and of course this always depends on personal preferences. These foods are very good at the ratio of the macro distribution.
- The chicken egg contains 12 grams of protein – but also eleven grams of fat. Although it is a fast energy source for the protein diet, compact and quick to prepare, you should consume them moderately because of this fat content.
- Meat is considered a valuable source of protein. Beef meat is considered ideal for building muscle: 100 grams of beef steak contains 28 grams of protein with five grams of fat. The same amount of fat is turkey meat, with 22 grams of protein. Pork also provides a good balance for the protein-rich diet, if it is fillet: 100 grams of pork provide 20 grams of protein at four grams of fat.
- Fish is an ideal component in the protein diet because it contains a lot of protein and healthy, unsaturated fats. The leader is the cod: 18 grams of protein at just 0.7 grams of fat per 100 grams. Sole, saithe and crayfish also show similar values and are thus considered to be rich in protein. If you need some inspiration here, check out our pike-perch fillet with broccoli or our pike fish salad.
- Quark with 0.5% fat is also an excellent source of protein. This proves that protein products do not have to be just meat. The body absorbs 14% protein at zero percent fat per 100 grams of quark. You can use it with so many different recipes. For breakfast, lunch and dinner.
- Cheese is generally considered as protein-rich foods, but contains a lot of fat. Perfect if you follow a ketogenic diet or a LCHF diet.
- Fresh soybeans have stored nearly 40 grams of protein, with 20 grams of fat. Tofu is a protein product made from soybeans. 100 grams contain 16 grams of protein and eight grams of fat at zero grams of cholesterol. A protein-rich soy-based diet is therefore a healthy protein alternative for muscle growth.
- Legumes are true protein bombs in the context of a protein-rich diet. The leaders are the black beans, which carry 0.7 grams of fat with a protein content of 25.4 grams. Check out our Cuban Chicken with Black Beans. Really tasty! Excellent protein products are also the red lentils: Also 25.4 grams of protein content with only 1 gram of fat.
- Nuts are perfect companions for a protein-rich diet, quickly at hand and quickly consumed – preferably unsalted and unroasted. But you should consume moderately, because peanuts provide the body with 22 grams of protein – at 49 grams of fat.
- Potatoes only provide 1.7 grams of protein at 0.3 grams of fat – but they have an unusually high level of essential amino acids. And another plus, they are very low on calories. This means you can eat a lot. Did you already see our vinegar smashed potatoes? Great recipe if you need some inspirations.
- Nuts and seeds are good protein stores – but for a high-protein diet, you should consume them in smaller quantities because of their enormous fat content. In cannabis seeds, there are 33 grams of protein – at 44 grams of fat. Partially de-oiled flaxseed flour weighs only 12.5 grams of fat with 28 grams of protein. Is there anyone, who does not like peanut butter? I doubt it. We have for you 3 healthy nut butter recipes.
Proteins in sports nutrition
This is now one of my favorite parts and really important. If you want to sum it up; “abs are made in the kitchen”. This has actually different meaning. Yes, if you do not give your body the necessary macros and food it requires, you will not see results. If you want to achieve optimal muscle growth through hard training, a well-balanced, protein-containing diet is the key to success.
When you exercise, the body uses up amino acids (proteins are biological macromolecules made up of amino acids) – sometimes more than three times the normal amount. The body takes much longer to recover when more of it is broken down and you do not adequately feed it. To go a little bit more in detail, the biological value of your protein source plays an important role in the absorption of protein. It indicates how much of the protein you consume and how much it can actually convert into the body’s own protein, i.e. muscle mass.
If a food contains all nine essential amino acids which cannot be produced by the body itself, then it is a very good source of protein. With a value of 100, the egg serves as a perfect reference value. To give you some other examples, lean beef has a biological value of 92%, tuna as well. Tofu has a value of 53%.
The Institute of Sports Nutrition also points out that “the combination of vegetable and animal protein sources significantly increases the protein quality for the body”. If you want to build up a lot of muscle mass, for example bodybuilding, you should consume a daily protein content of 2.2 to 2.8 g/kg body weight.
Vegetable & Vegan Foods
In addition to the animal protein suppliers, there are also protein-containing foods among the plants. As a rule, vegetable, protein-containing foods are rich in carbohydrates, dietary fibers and secondary plant substances. In contrast to animal protein suppliers, they are cholesterol and purine free and low in fat at the same time.
These substances are inevitably absorbed by animal foodstuffs and can have negative effects on health. Potatoes, vegetables, legumes and nuts are among the most important sources of protein in plants. Selected cereals and cereal products can also be a useful supplement to the protein requirement in the nutritional plan for muscle building.
We will post an extra Nutrition 101 – Vegan food article soon, to give you more details on that.
I hope we could give you a rough overview about protein and what are the best protein sources for muscle mass are. But overall, how important a protein rich diet is in our healthy lifestyle. BeastFeast is always taking care about protein rich meals.
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Have a great day!