Without protein you cannot have muscles. It plays multiple roles of building, maintaining and repairing muscles. Of course, it helps your muscles grow thicker and stronger. In this article, I’ll show you a list of top 10 protein-rich foods so that you can comfortably build muscles by eating whichever you find suitable.
What you get: Protein per 1 oz. serving = 5.9g and calories per 1 oz. serving = 161
Almonds can be your perfect snack as these are really portable and need no preparation. While you get protein, you also get several nutrients such as, manganese, magnesium, phosphorus, copper, vitamin B2 and vitamin E to keep your heart healthy. Your blood will stay pure and your body will work more energetically.
What you get: Protein per 4 oz. serving = 26g and calories per 4 oz. serving = 188
No doubt, beef is a super protein rich food when you think of its supply of healthy fats, phosphorus, zinc, selenium, choline, vitamin B3 and vitamin B12. All these nutrients work in close collaboration with your vital organs to make you feel stronger with an effective immune system. It also prevents inflammation. It is, of course, tasty and full flavored.
What you get: Protein per 4 oz. serving = 35.2g and calories per 4 oz. serving = 187
Chicken has its own versatility and ease of preparation and so it is quite popular among people. It provides you with several nutrients such as, choline, phosphorus, selenium, vitamin B3 and vitamin B6. Enhanced immunity, higher energy level and stronger bones are some of its benefits. It surely boosts your health in many ways.
4. Flax Seeds
What you get: Protein per 1 oz. serving = 5.1g and calories per 1 oz. serving = 150
Flax seeds are rich in protein and can be used as a great snack. These seeds help your body prevent inflammation with its supply of lignans and monounsaturated fats in high levels. At the same time, they also improve brain function and even prevent cancer.
What you get: Protein per 4 oz. serving = 30.1g and calories per 4 oz. serving = 229
Lamb may get overcooked as this protein source is quite soft and tender. It’s rich in minerals and vitamins like selenium, phosphorus, zinc, vitamin B3, and vitamin B12. You get help in managing your blood glucose level, metabolism, inflammation and heart activity with the help of the nutrients found in lamb.
6. Pumpkin Seeds
What you get: Protein per 1 oz. serving = 5.2g and calories per 1 oz. serving =125
If you’re not a fan of flax seeds, you can go for pumpkin seeds that are a huge source of magnesium, manganese, copper, phosphorus and zinc. By eating these sees you’ll have better digestion with stimulated hormone production. Your blood glucose level will stay at desired point. The nutrients found in pumpkin seeds also regulate your body temperature.
What you get: Protein per 4 oz. serving = 31g and calories per 4 oz. serving = 244
Salmon is a great source of protein from the fish world. You can have 30g of good proteins from a meager 4 oz. serving of salmon. It also provides healthy fats, phosphorus, selenium, vitamin B12, vitamin B3, and vitamin D. This tasty fish helps you protect your vital organs while you experience an improved mental performance. It also work for joint pain problem.
8. Soy Beans
What you get: Protein per 1 cup serving= 28.6g and calories per 1 cup serving = 297
If you’re a vegetarian, you cannot but like soy beans as a great source of protein. In a single cup serving you can get almost 30g protein. This protein rich food item also offers you much variety in preparation. These are rich in necessary nutrients such as, magnesium, manganese, copper, fiber, and phosphorus. These nutrients strengthen your bones, prevent heart problems and deter cancer.
What you get: Protein per 4 oz. serving = 34g and calories per 4 oz. serving = 157
Protein rich tuna is a successful alternative to salmon. This seafood contains healthy fats, selenium, phosphorus, potassium, magnesium, and various B vitamins. These nutrients help you get energized as the production of hormones and enzymes is taken care of while you can burn body fat efficiently. So tuna can help you get protein and other important nutrients.
What you get: Protein per 1 oz. serving = 4.3g and calories per 1 oz. serving = 183
It may happen you don’t like almonds much and then walnuts can be your choice. These protein filled nuts are rich in two important nutrients copper and manganese. These elements help your body fight chronic diseases while they protect your heart and prevent inflammation.
I hope this article should help you become knowledgeable about the variety of protein-rich foods and eventually you’ll be able to increase your protein intake effectively. The foods listed above are really tasty while they provide you with enough nutrients. You can try these foods and then you’ll start to maximize your protein intake. You’ll see your muscles grow. Good luck!
In the next presentation, you may want to see the Perfect Body Formula. Click here to watch this short presentation now.
What’s more important for building muscle? Protein VS Carbs, watch the video to find out…