Protein In The Muscle Building Diet

Anyone who has ever dealt with muscle building nutrition will know the importance of adequate protein intake. But why are proteins of all things so crucial for building muscle? In principle, proteins can be described as the basic building blocks of human cells.

They take on numerous functions in your body, such as the transport of oxygen or metabolic products. As actin and myosin, particular types of protein form the main component of your muscle fibres.

The protein in food provides amino acids that are used to build up the body’s proteins. The better your muscle-building diet supplies you with protein, the more likely your training will be rewarded with success. Because the same principle applies as when building a house:

Even the best architect is useless if there is not enough building material. However, not all protein is created equal. You can find out how to get the best out of them and how you can best supply your muscles.

How much protein do you need in your muscle-building diet?

A lot doesn’t necessarily help a lot because your body can only use a certain amount of protein. The daily recommendation for the “average consumer” is around 0.8 grams of protein per kilogram of body weight. It should be noted, however, that the protein requirement increases with increasing exercise intensity.

Therefore, for an effective muscle building diet, we recommend that you consume around 1 to 1.5 g of protein per kilogram of body weight. So if you weigh 75kg and train regularly, you should consume between 75 and 112.5g of protein every day.

Also Read: Muscle Building – The Comprehensive Nutritional Guide To Building Muscle Mass

Which foods are the best sources of protein?

Below is a selection of foods that can help you meet your daily protein requirements:

High protein meat

ProductProtein / 100 GSuitability
Chicken breast fillet3 GVery High
Beef hip (Irish beef)2GVery High
Deer steak2GVery High
Pork tenderloin2GHigh
Lamb fillet0GHigh
Skinless duck breast9.5 GHigh
Wagyu burger8 GHigh

Fish & seafood as protein suppliers

ProductProtein / 100 GSuitability
tuna4 GHigh
Rainbow trout2 GVery High
salmon1 GHigh
Pikeperch0 GVery High
Sea bream9 GVery High
scampi5 GHigh

Other animal products

ProductProtein / 100 GSuitability
Feta7 GMedium
Buffalo mozzarella4 GMedium
Boiled eggs3 GMedium
cottage cheese2 GHigh
lowfat quark2 GMedium
Skyr1 GMedium
caviar1 GMedium

Vegetable sources of protein

ProductProtein / 100 GSuitability
Sunflower seeds6 GMedium
Almonds4 GMedium
Tempeh (tofu alternative)7 GHigh
Chia seeds7 GMedium
tofu3 GMedium
Puffed amaranth3 GLow
Quinoa cooked0 GLow
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