These 5 High-Protein Foods Will Help You Build More Muscle

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Building muscle mass requires more than just hitting the gym; it involves proper nutrition, particularly a diet rich in high-quality proteins. Many people mistakenly try to gain muscle and get lean simultaneously, which isn't effective. To build muscle, you need to consume enough food, focusing on increasing meal portions and frequency. Striking the right balance between proteins, fats, and carbohydrates is essential. In this article, we will focus solely on protein sources, one of the most crucial components for building muscle mass.

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Quinoa

Quinoa is a protein-rich whole grain that has been a staple in South American cuisine for centuries. It contains 8 grams of complete protein per 1 cup serving, providing all nine essential amino acids along with complex carbohydrates and dietary fiber. Additionally, quinoa is gluten-free and easily digestible, making it an excellent alternative to rice in your diet.

Whole Milk

Whole milk is a fantastic source of both casein and whey protein, essential for muscle gain. It also provides valuable electrolytes like magnesium, potassium, and calcium, along with vitamins A, B, and D. However, for those who are lactose intolerant, NZ Whey Protein Isolate offers a great alternative. It contains minimal lactose, fat, and carbohydrates, making it perfect for protein shakes.

Fish

Certain types of fish, such as yellowfin tuna and sockeye salmon, are particularly high in protein. Yellowfin tuna offers 25 grams of protein per 3 oz. serving and is rich in vitamin B and selenium. Sockeye salmon provides around 23 grams per 3 oz. serving, delivering 25% more protein than farm-raised salmon and is packed with omega-3 fatty acids.

Navy Beans

Navy beans are an excellent plant-based protein source, especially canned ones, which provide up to 20 grams of protein per 3 oz. serving. They are a great option for those looking to increase muscle mass while maintaining a balanced diet.

Turkey Breast

Turkey breast is a healthier option compared to chicken breast due to its higher quality production. It offers up to 24 grams of protein per 3 oz. serving and is rich in nutrients like potassium, zinc, vitamin B6, and niacin. These nutrients boost energy levels and help lower cholesterol, promoting heart health.

Conclusion

Incorporating these high-protein foods into your diet can significantly enhance muscle growth and overall health. Balanced meals, coupled with the right exercise regimen, are key to achieving quality muscle gain. For personalized nutrition guidance, contact us today to book an appointment and get your custom nutrition plan. 

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By focusing on these protein-rich foods and maintaining a balanced diet, you'll be well on your way to building the muscle mass you desire.

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