always been the building block of not only for building and maintaining
muscles but for the normal functioning of your body. It is the
vital element which enables hair and nail regrowth and injury
recovery for example. If you are an athlete or a bodybuilder,
protein is a key component to help you build lean muscle mass
and enhance your performance. Protein contains all the essential
amino acids that your body needs. You can get your daily protein
intake from natural foods. So you want to know food with a good
source of protein. There are many of them and in this article,
I will list 8 of them due to the fact that they have high biological
values(BV) as far as their protein quality is concerned. The biological
value determines how well and how efficiently the protein is absorbed
in your body and utilized to build or retain muscle mass. This
process is called protein synthesis. The higher the BV, the better
the protein quality. But this does mean you should stick to only
the protein foods with the highest BV. A variety of different
foods is recommended so that your body can get all the necessary
one of the most popular foods for bodybuilders. A chicken breast
for instance contains high levels of quality protein and chicken
has a biological value of 79. It's preferable that you remove
the skin which has saturated fat and cholesterol. A 200 g skinless
chicken breast can easily give you 30-40 grams of protein per
serving. Chicken breast is usually dry when cooked so it's a good
idea to add some sauce with it like plum sauce, satay sauce, tomato
sauce. Other chicken parts like the drumsticks are good alternatives
although they contain less protein than the chicken breast. Healthy
cooking methods are grilling, boiling, steaming or baking. Stir
frying lightly with some olive oil in a pan is another alternative
have a muscle building diet without having beef at all. If you
really want to pack on those hard muscle mass, beef should be
included in your diet. Beef has a biological value of 80 and contains
essential B-12 vitamins, iron and zinc which your body needs to
function well and it also strengthens your immune system. Beef
has high levels of quality protein too. Be smart and look out
for lean cuts of beef when buying. Avoid the saturated fats and
the excess calories. A fillet, sirloin, tenderloin or rump can
be good options but can be expensive. A cheaper alternative is
ground beef(minced meat). The same cooking methods can be applied
saying? One dish of fish per week keeps the doctor away. Well
this is just to say that eating fish regularly, twice a week at
least preferably can have a positive impact on your health. Most
fish including white fish and oily fishes like salmon, trout,
herring, mackerel, sardines, tuna contain omega-3 essential fatty
acids and these acids have been proven to be excellent for the
heart. These oily fishes have polyunsaturated fats. Fish also
has a high protein content and a biological value of 83. An easy
and cheap way to buy fish is to buy canned salmon, canned tuna
or canned sardines for instance. But be moderate in eating canned
foods because of their high sodium content. If you are buying
fresh or frozen fish from the market, the same cooking methods
can be applied like chicken.
can be used as dietary protein and are a preferred choice for
vegetarians who want to get their protein intake but bypassing
meats and dairy products. Soya beans contain essential vitamins
and minerals and can play a role in reducing cholesterol levels.
Some products that are made from soya beans include tofu(bean
curd) and soya milk. Soya beans have a biological value of 74.
Apart from eating or drinking soya beans directly, soya beans
can be consumed from soya bean powders for ease of use.
80% casein and 20% whey which are both high quality proteins.
Milk has a biological value of 91 and is an excellent source of
calcium as well. If you are bulking up(gaining muscles and more
weight), you might want to drink whole milk and if you are cutting(reducing
as much fat from the body and losing weight), skim or low fat
milk is a better option. Of course, you can still bulk up even
by drinking skim or low fat milk provided you are eating adequate
amount of complex carbohydrates, protein and healthy fats in 4-6
meals a day. You need to eat more calories than you burn for the
bulking up phase. The advantage with casein is that it's a slowly
digestible protein which can be beneficial for your body whereby
you won't eat for several hours notably during sleep. So some
milk intake before bedtime is recommended to sustain muscle growth.
Apart from drinking milk directly, casein can be consumed from
casein powders for ease of use.
conversion from milk to cheese, casein is extracted from milk
to make cheese. Casein is a protein with a biological value(BV)
of 80. Cheese is also an excellent source of calcium. Cheese sources
such as cottage cheese or low fat cheddar cheese are good choices.
Same as with milk, it's a favorite pre bedtime meal. Apart from
eating cheese directly, casein can be consumed from casein powders
for ease of use.
have a complete body building diet without eggs. Eggs notably
the egg whites are a staple food for many bodybuilders and athletes.
Eggs have a high biological value of 100 and is considered to
have the highest BV until whey protein powders came into the market.
Will discuss more about that below. Egg protein is absorbed and
utilized by your body quite fast and has a better protein synthesis
as compared to other protein foods above. Eggs contain all the
vital amino acids, vitamins and minerals and is considered as
one of the highest quality protein foods. One major advantage
of eggs is that it's cheap and affordable. The major downside
is that it contains the egg yolk which has high cholesterol content
and some saturated fats as well. So moderation is key when eating
the yolks. 1-2 maximum per day is recommended. Avoiding the yolk
is easy with hard boiling the eggs and separating the whites from
the yolks. Apart from eating egg whites directly, eggs can be
consumed from egg white protein powders for ease of use.
Last but not
least, whey is a protein with the highest biological value of
all ranging from 104-159. Milk contains 80% casein and 20% whey
and during the conversion process from milk to cheese, whey is
extracted. Among the different types of whey, you have whey protein
concentrate and whey protein isolate. You can read more at Whey
Protein Muscle Building - Whey Protein Concentrate Isolate.
Whey is readily available as protein powders for ease of use and
is utilized by bodybuilders and athletes around the globe.
About the author
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.