Lately, bodybuilding is becoming more common among youngsters, irrespective of gender, and they are becoming more aware of the factors involved in bodybuilding. Proper nutrition plays a major role in bodybuilding, and choosing the right protein is the key. A lot of new gym goers tend to buy expensive supplements and protein powders under peer pressure and later find out the side effects. We are discussing the most common protein foods that are best for building lean mass without getting fatter.
Animal-based proteins
The most commonly known are animal-based proteins, including eggs, dairy, beef, and chicken. Mutton and fish are also common, but some people may dislike them. Animal-based proteins are preferable (unless you are a vegan) because they are complete proteins and provide you with all the essential amino acids.
Meat
Meat comes in many shapes, sizes, and textures.
Beef
Beef, along with all the essential amino acids and vitamins, contains creatine, which is the best protein for bodybuilding.
1oz. (28g) of beef provides 8g of protein, and the suggested serving size is 3 oz., which is almost the size of your palm.
Mutton
Mutton also contains creatine and good-quality protein. Like beef, it also provides 8g of protein per ounce, and recommended serving is 3–4 oz.
Chicken
Chicken breast is the most common, low-fat source of protein preferred by most gym freaks.
One serving, 3–4 oz. of chicken breast, also provides 24g of protein.
Seafood
Seafood includes all forms of fish, shrimp, scallops, oysters, crabs, etc. The most common of which is fish. Most of the seafood options are packed with essential nutrients besides protein, like omega-3 fatty acids and vitamins A and B complex. The serving size for seafood, like all other meats, is 3–4 oz.
Tuna
One serving of tuna provides 20–24 grams of protein.
Tilapia
One serving of tilapia, i.e., 3–4 oz., contains 21g of protein.
Salmon
3 oz. of salmon provides you with 23g of protein.
Trout
One serving of trout fish equals roughly 87g, and it provides you with 20g of protein.
Anchovies
The anchovy is a small fish, and one serving is around 12–15 fillets, which provide 23 grams of protein.
Shrimps
Shrimps are also a low-fat option, and one serving provides 20+ grams of protein.
Scallops
Scallops are shelled entities and one scallop (meat only) weighs around 0.75–1 oz. 3-5 scallops make one serving and give you 25 grams of protein.
Sardines
Sardines are also small fish and give you 25g of protein per serving.
Milk and milk products
Milk and dairy products, along with protein and fat, also contain ample amounts of carbohydrates. This means they are a good pre-workout option as well, as they will provide you with the fuel to kick-start the workout.
Milk
One serving of milk equals 1 cup, which is about 8 fl. oz. One cup of whole milk contains about 8g of protein and fat each and 12g of carbohydrates. The low-fat options contain a relatively lower amount of fat.
Yogurt
Half a cup of yogurt makes one serving, which is approximately 120g. It contains 6g of protein and 8g of carbohydrates. Fat content varies depending on which form you choose.
Cheese
Considering 1 oz. as one serving of cheese, it provides 7g of protein and around 110 calories.
Egg
One chicken egg contains 8g of protein and around 80 calories. Egg also provides you with good cholesterol, which is necessary for chemical coordination in your body.
Plant-based protein
Plant-based proteins are also preferred by vegans because they are low in saturated fats. A single plant-based source may lack one or more essential amino acids, but planning it carefully can help with this issue. Some common sources of protein are discussed below.
Beans and lentils
Lentils
One serving of lentils is about one-third cup, which provides around 6-7 grams of protein.
Beans
As with lentils, one serving of beans provides 6 grams of protein.
Soybeans
½ cup of cooked soybeans provides you with 16g of protein.
Edamame
Edamame is an immature soybean in the pod, and it provides 8 grams of protein per ½ cup serving.
Peas
1 cup of peas contains around 8g of protein.
Chickpeas
1 cup of cooked chickpeas contains around 15 grams of protein.
Nuts
Peanuts
30 peanuts without shells make 1 oz., which is one serving and provides you with 7g of protein. Peanut butter is also a rich source of protein, and 2 tablespoons provide 8 grams of protein.
Walnuts
One cup of shelled walnuts contains 7-8 g of protein.
Almonds
1 ounce of almonds contains around 6g of protein.
Seeds
Flax seeds
1 tablespoon of ground flax seeds contains 1.3 grams of protein
Chia seeds
1 ounce of chia seeds can provide you with up to 5 grams of protein.
Pumpkin seeds
Half a cup of pumpkin seeds contains 18g of protein.
Sunflower seeds
Half a cup of roasted pumpkin seeds provides you with 14g of protein.
Cereals
Buckwheat
1 cup of buckwheat contains 6g of protein.
Brown rice
6g of protein is present in 1 cup of cooked brown rice.
Quinoa
8 grams of protein are present in one cup of quinoa.
Tofu
Half a cup of raw tofu contains 10g of protein.
Protein supplements
Whey protein powder
Although it varies in different brands, 3 scoops of whey protein isolate provide around 50g of protein.
Soy protein powder
Soy protein powder provides 25g of protein per scoop, mostly.
Low-fat, high protein foods
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Chicken
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Tilapia
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Shrimps
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Scallops
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Skimmed milk and yogurt
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Lentils
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Beans
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Soybeans
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Chickpeas
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Quinoa
Summary
Protein is a much-discussed topic among youngsters who are keen to build their muscles. This is because protein is a key nutrient for bodybuilding, and the right choice of high-protein food is necessary. Some may be misguided by their peers, while others who find a good expert guide may get the best results. In this article, we have discussed a variety of high-protein foods that provide additional benefits besides protein for gymgoers.
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