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top 10 protein foods

Top 10 Protein Foods For Muscle Building: High protein food list

Top 10 Protein Foods For Muscle Building

Whether Your goal is to build muscle, or you just want to maintain the shape. protein is the critical macronutrient which helps you to achieve your goal.

In this article, I’m going to share with you the ‘top protein foods, which contain high-quality protein.

But before that, you need to understand the general benefits that protein foods serve to you.

Also read: – Gym workout plan For beginners


General Benefits of Consuming protein foods.

  1. Protein is necessary for production and smooth functioning of enzymes and hormones.
  2. Protein is also necessary for good cellular and muscular health, efficient signaling of nerves.
  3. Consumption of adequate amount of protein ensures a robust immune system, healthy hair.
  4. Protein also helps in maintaining fluid balance in the body.
  5. Although protein is the secondary source of energy, it can act as a primary energy provider whenever there is the requirement.
  6. Protein provides structural support to bones and skin. Continue reading……………….

List Of Top 10 Protein Foods.

1. Eggs

top 10 protein foods             

Eggs are 1 of the delicious protein food. eggs contain all nine essential amino acids required to build muscle.1 whole egg contains 5 to 6 grams of protein. but eggs also contains almost 2.5 gm of unsaturated fat and 1.6 gm of saturated fat. so, It is good to consume egg whites rather than consuming the whole egg. you can consume 2 whole eggs. but not more than 2 whole eggs because egg yolk contains the high amount of unsaturated fat which can become a barrier in lean muscle gain.


2. Chickpea

top 10 protein foods

Chickpea is the another delicious rich in protein food.  if your goal is to build muscle and wants to increase the size of the muscle, chickpea is perfect food you should introduce in your diet. 1 cup of cooked chickpeas contains almost 15 gm of protein, 45 gm of carbs, 13 gm of dietary fiber, 4 gm of fat, which is a perfect ratio to increase the size of the muscle. Additionally, chickpea also contains copper, magnesium, folate, phosphorus, zinc, manganese, choline, selenium, iron, vitamin B-6.


3. Skimmed milk

top 10 protein foods

Milk is another excellent source of vitamins and nutrients. one glass of skimmed milk contains almost 8 to 9 grams of protein, 10 to 11 grams of carbs which is a perfect balance of macronutrients. Additionally, milk also contains Vitamin A 10%, vitamin C 2%, Calcium 30%.


4.Chicken breast 

top 10 protein foods

Chicken breast is one of the lean sources of protein. there are 0 carbs present in chicken breast that’s why it is one of the most popular muscle building protein food. 100 gm of chicken breast contains more than 20 gm of protein.


5. Peanuts

top 10 protein foods

If your goal is to get a muscular physique. you should add one hand full of peanuts or 2 tablespoons of organic peanut butter to your daily diet routine. One handful of peanuts contain almost 6.5 gm of protein, 4 gm of carbs, and 14 gm of healthy fat.


6. Fish

top 10 protein foods

Fish is one of the healthiest food among available on earth. it has N numbers of health benefits such as consumption of fish cures heart-related diseases, Diabetes, asthma. it is also useful for improving eyesight. there are many more benefits of fish. if we talk about nutrients and vitamins, fish contain a very high amount of protein, essential fatty acids, omega 3 which are very beneficial for your health.


7. Red Kidney beans

top 10 protein foods

Having a high amount of health benefits red kidney beans are one of the healthiest protein food available on this planet. The consumption of Red kidney beans can help you to gain muscle size if you will consume them on daily basis. Red Kidney beans have almost 15 to 16 gm o protein, 46 gm of carbs. it has a perfect ratio combination of protein and carbs.                                                                                                                Additionally, Red kidney beans have various health benefits. The consumption of Red kidney beans protects against heart diseases, anti-aging power, weight loss benefits.


8. Almonds

top 10 protein foods

A one-ounce serving of almonds (28 to 30 gm) contain 6 gm protein, 3.5 gm fiber, 14 gm fat. Almonds also contain manganese, magnesium, vitamin E.


9. Cottage cheese

top 10 protein foods

You can consume it as the last meal of the day because it contains casein protein. a slow digestive protein. so it will feed your muscles whole night.


10. Tofu

top 10 protein foods

Tofu can fill up you with soy protein, 3-OZ servings of tofu contain 12 gm of protein. You can consume tofu with your smoothie.


So, friends, these are the top 10 protein foods which I have mentioned in this article with the best of my knowledge.these all are the high-quality protein food.

Add these top 10 high-quality protein foods into your daily routine diet and I am assuring you whatever your goal is you get mind-blowing results from these protein-rich foods.

 

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