Gaining muscle healthily involves not only increasing the amount of protein in your diet, but also making sure you're getting a variety of essential nutrients. In this blog we give you 10 foods with a lot of protein to help you build muscle in a healthy way.
On the path to strong and healthy muscles, diet plays a crucial role. Adequate protein intake is essential for muscle growth and repair. A protein-rich diet can also aid fat loss by maintaining satiety.
Everything you need to know about proteins
Proteins are molecules made up of essential amino acids for the proper functioning of our body. In addition to contributing to the structure, function and regulation of virtually all tissues and organs , proteins also help transport nutrients or lipids, obtain energy from nutrients and defend the body against pathogens and foreign substances.
Proteins in fitness
In the world of fitness, protein is a fundamental component that triggers a series of processes crucial for performance and muscle recovery , but in addition to helping muscle development and post-workout recovery, protein can also contribute to the production of energy , especially during prolonged training sessions.
It is normal that during training, especially resistance training, different micro-injuries occur in muscle fibers, and proteins are responsible for repairing these small tissue injuries while reducing the chances of injury.
Being highly satiating , as we have already mentioned, they also help maintain a feeling of fullness for longer, helping those looking to lose fat, as it reduces the likelihood of overeating and ensuring that weight loss is derived mainly from fat. being crucial in the preservation of muscle mass.
When and how much protein to take
Depending on the amount and time of protein consumption, you will be able to achieve one goal or another. If your goal is to maintain muscle mass during weight loss, it is recommended to eat between 1.2 and 1.6 grams of protein per kilo of body weight per day . If, on the other hand, what you are looking for is to gain muscle mass , consumption should be increased until reaching between 1.6 and 2.2 grams of protein per kilogram of weight per day.
It is important that you first define well what fitness goal you want to achieve and then, based on this, decide how and when you will consume them:
- Breakfast : After a period of overnight fasting, breakfast is an opportunity to kick-start protein synthesis and provide energy for the day.
- Pre-Workout : Provide amino acids for protein synthesis and prevent muscle catabolism during exercise.
- After Training : Take advantage of the anabolic window for muscle recovery and repair.
- Snacks : Maintain a constant flow of amino acids to support protein synthesis and control appetite.
- Dinner : Provide protein for repair and maintenance during sleep.
Tips to achieve results with proteins
- Splitting your protein intake into several meals throughout the day may be more beneficial than consuming large amounts in one sitting.
- Adjust according to your activity level by increasing your protein intake if you engage in intense exercise or prolonged physical activities.
- Include both animal and plant sources to obtain a full range of nutrients by always varying the protein food sources you eat.
- Make sure you stay well hydrated , as water is essential for processing and utilizing protein in the body.
Protein sources
Animal Protein Sources
Animal protein sources come from living organisms , such as animals, birds, fish, and dairy products. These sources are known to provide complete proteins , containing all the essential amino acids necessary for optimal functioning of the body.
- They tend to have a high biological value .
- They are easier to digest and better absorbed than many plant sources.
- They may contain saturated fat , so it is recommended to choose lean options and moderate consumption.
Sources of Vegetable Proteins
Plant protein sources come from plants and can be an excellent option for those following vegetarian or vegan diets. These sources are often low in saturated fat and can provide additional benefits such as fiber and antioxidants.
- Plant proteins often lack one or more essential amino acids, so it is important to combine various sources to ensure complete intake.
- Plant sources tend to be lower in saturated fat and cholesterol , and may provide additional benefits due to their fiber and antioxidant content.
The foods that will make you enjoy a diet rich in protein
1. Chicken
Chicken tops the list as a lean, versatile source of protein. With essential amino acids, it is essential for muscle building and repair.
27 grams of protein per 100 grams.
2. Salmon
Salmon not only provides protein, but also omega-3 fatty acids, beneficial for cardiovascular health and muscle growth.
20 grams of protein per 100 grams.
3 eggs
Eggs, complete in protein and amino acids, are essential for nourishing muscles and supporting development.
5 grams of protein per 100 grams if it is M / 7 grams if it is XL.
4. Quinoa
Quinoa offers high-quality protein along with complex carbohydrates and fiber, contributing to a balanced diet.
14.1 grams of protein per 100 grams.
5. Greek Yogurt
Rich in protein and probiotics, Greek yogurt strengthens muscles and promotes healthy digestion.
10 grams of protein per 100 grams.
6. Tofu
As a source of plant protein, tofu is an ideal versatile option for those looking for alternatives to animal sources.
8 grams of protein per 100 grams.
7. Lean Beef
Lean beef provides protein, iron and zinc essential for muscle development and general health.
24 grams of protein per 100 grams.
8. Lentils
Lentils are an option rich in vegetable proteins, fiber and vitamins, promoting muscle building and general health.
25 grams of protein per 100 grams.
9. Canned tuna
Easy and convenient, canned tuna offers protein and omega-3 fatty acids for muscle development and heart health.
30 grams of protein per 100 grams.
10. Iberian Ham
The Iberian ham so typical of our country, in addition to being delicious, is also an excellent source of protein.
36 grams of protein per 100 grams.
