In our training process, protein is one of the most important nutrient to gain muscle mass, which is why much of our daily nutrition should be oriented to the inclusion of protein sources of excellent quality which will help us build muscles and recover quickly.
For a protein to fulfill these functions must have high biological value, i.e, contain all the essential amino acids for the human body.
THE BEST FOODS TO MAKE
The chicken breast is undoubtedly the number one protein food, it contains 23gr of protein approx. for every 100gr, no carbohydrates and almost no fat, besides having a great digestibility. It is an excellent source to introduce in phase of weight loss, thanks to its low caloric content.
Fish is a protein with high digestibility and also has a good amount of omega-3 fatty acids in the case of a blue fish. If we want to gain muscle mass, the best fish we can consume are tuna, which has 24gr of protein approx. per 100gr approximately and the salmon, which has about 20gr of protein approx. per 100gr and a large amount of omega-3 fatty acids, which is not only beneficial for health but also for the muscles, thanks to its effects on insulin sensitivity and protein synthesis.
Lean meat contains about 23 grams of protein per 100 grams of product, and contains more vitamin B and creatine than any other meat. This meat has a lot of arachidonic acid, which is essential to start the whole process of gaining muscle mass after workouts, but remember that it is not a good choice to lose weight because of its high fat content.
Eggs are one of the cheapest protein sources that can be found in the market. The egg whites possess approximately 14gr of protein per 100gr and the yolks 16gr of protein per 100gr of product. They have more essential amino acids than any other source of protein.
Apart from proteins, we found other nutrients in the egg white, such as riboflavin, niacin, folic acid, vitamin B12, calcium, iron, copper, zinc and sodium.
Almonds are a nutritious snack rich in vitamin E, calcium, magnesium and potassium. They are also a significant source of protein and fiber, and contain 22 grams of vegetable protein in a 100 gram serving (13% protein in total calories). Most of the calories from the almond come from the fat, but the almonds fat are mainly healthy unsaturated fats. They are also beneficial for maintaining a healthy weight – they make you feel full by the high healthy fat and protein content.
Lentils are another protein-rich food that helps digestion, have a healthy heart, lose weight, and so on. They are high in protein and fiber so they help you feel satiated for longer. One serving of 100 grams of lentils contains 25 grams of vegetable protein. They are also rich in iron and zinc, which help maintain a good immune system. The best part is that they will make you feel full, while consuming the protein needed for muscle building.