The best protein sources for muscle building

Published by dennisfajt on

best protein for muscles

If you want to gain weight, you need high quality protein. Especially if you want to build muscle. But what different sources of protein are there? And how high quality are they anyway? Which protein sources are cheap? All these questions are answered today.

The biological value of protein

The biological value of protein indicates how well a protein source can be absorbed.

The reference value is a chicken egg. The biological value of a hen’s egg was set at 100. Everything that is worse than the egg is under 100.

Everything that is better than an egg is over 100.

Why am I writing about it? Because it is not only important how much protein you eat, but also how high-quality it is.

For example, protein from eggs, poultry and milk are much higher than the value of wheat protein, which is inferior in quality.

It also depends on how foods are combined. While peas and rice have a relatively low value, they have a high value in combination.

Animal protein sources

If you’re not a vegan, animal sources of protein are great. These protein sources have a high biological value. In addition, they are sometimes even cheap.

However, you should always make sure that they come from animal welfare in animal products. If possible, you can buy your products from a farm or a farm shop.

The following foods provide you with high quality protein sources:

  • poultry
  • beef
  • salmon
  • Trout
  • cheese
  • Quark
  • yogurt
  • milk
  • eggs

Plant based protein sources

Vegans and vegetarians have very good alternatives for high quality protein sources.

But even if you’re an omnivore, you should look at herbal protein sources. They offer variety and are very healthy.

Here are some vegetable protein sources:

  • beans
  • peas
  • Chickpeas
  • oatmeal
  • quinoa
  • Hummus
  • lenses
  • Nuts and seeds
  • tofu

As I mentioned above, it is especially important for plant protein that you combine it.

This results in a complete amino acid profile and thus a high biological value.

A cereal such as rice with e.g. To combine with legumes such as lentils or beans is the perfect combination

Which protein is the cheapest?

First, I must mention that the price should not be your only criterion when it comes to protein sources.

Whatever should be in the foreground is the origin and the quality.

Nevertheless, it is important to consider the large price differences, because your money does not grow on trees

These sources are cheap yet high quality:

  • lowfat quark
  • Tuna from the tin
  • ground beef
  • Lentils (especially red lenses)
  • oatmeal
  • whole eggs
  • Greek yogurt
  • cottage cheese
  • soy protein
  • protein powder

Soy or products that contain soy are indeed high in protein and of biological quality. But I always recommend limiting the consumption of soy, because soy when over-consumption also has negative effects.
Conclusion

In summary, it can be said that there are many good protein sources. Whether animal or vegetable, it does not matter. On both sides there are high quality sources.

You should always make sure that your food is of high quality. Also, it’s best to combine different foods together to increase the value.

If you want to gain weight and build muscle, you can now download my free guide:

Categories: Knowledge

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