Muscle growth relies primarily on protein and the foods you eat will determine the amount of muscle gain you make. Protein comes in many forms and varieties and should be consumed at a rate of 1 gram per pound of body weight per day. Here are the best 10 sources of protein available to you.
Tuna, salmon and other kinds of fish all contain plenty of good vitamins and minerals, omega-3 fatty acids and vitamin D. Tuna is a convenient food that is good to eat at any time. It contains per 100g 37.5g of protein, 1.2g of fat and zero carbohydrates. Now you can see the reason fish made the number one spot.
2. Lean Meats
4. Lean Ground Beef
Ground beef is easy to cook and has a high amount of protein. Beef separates itself from the other lean meats by containing additional vitamins and minerals such as vitamin B12, zinc and iron. 100g of beef contains 25.5g of protein, 11g of fat and zero carbohydrates.
The most diverse protein source as it can be cooked in many different ways. Whole eggs can contain high levels of cholesterol so it is advisable to reduce the yolk to egg white ratio to 1:3. So for every three 3 egg whites use one yolk. The egg whites contain low fat and high protein. A whole boiled egg contains 6.3g of protein, 5.3g of fat and 0.56g of carbohydrates.