Amino acids are the building blocks of protein, which in turn are the building blocks of muscles. While your body produces a number of necessary amino acids within itself, a true bodybuilder will need to get most of his amino acids from high protein diet foods. Here are 4 protein-packed options.
1. Fat Free Cottage Cheese
Fat-free cottage cheese contains valuable protein-based nutrition if your goal is muscle enhancements. Two of the most important proteins in bodybuilding are whey based protein and casein-based protein. Whey protein is the liquid by-product of cheese production; casein is located in the curds that separate from the whey in the process. Cottage cheese is, simply, casein and whey. A half cup serving of fat free cottage cheese provides 80 calories and 16 grams of highly beneficial protein.
2. Canned Tuna
You can’t beat canned tuna for quick and easy when it come to high-protein foods. However, its benefits to bodybuilders go beyond convenience. Besides containing a firm protein boost, tuna contains Omega-3 fatty acids, which help prevent muscle loss, as well as boost immunity and elevate your metabolism. Three ounces of white, water packed albacore tuna provides 109 calories with 20 grams of protein, with only 2.5 grams of fat.
3. Turkey Breast
The white meat from a turkey provides an intense protein pack. A single eight ounce serving provides 60 grams of protein, with very little fat accompanying it. The same is not true of dark meat, which, while still high in protein, is a much fattier meat. Not to mention turkey breast might be a slightly more appetizing option than many high protein low fat menu items.
Some experts believe eggs to be one of the most perfect bodybuilding foods available. Each egg contains all eight amino acids essential for the building and maintenance of muscles. Besides that, an egg also contains many vitamins, acids, and other nutrients extremely important to the healing and regrowth of muscle tissue. While some bodybuilders might worry about the fat content of eggs, there is evidence that such worry is unfounded. Although eggs do contain about five grams of fat each, only 1.5 of these grams are of saturated “bad fat.” Eggs do also contain cholesterol, but there has been no solid proof that their particular type of cholesterol contributes to human high cholesterol. However, the while of an egg contains no fat or cholesterol, only protein. A serving of six egg whites and two yolks will yeild 27 grams of protein, for 153 calories.
A bodybuilder should consume between one and one and a half grams of protein per pound of bodyweight every day. Whenever possible, this protein should come from healthy high protein, and low-fat, low-sugar foods, such as the ones listed above. For added accuracy, consider tracking your protein consumption with the tracking tools available on FitDay’s website.