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  • The Best High Protein Foods For Building Muscle

    15th January 2021

    15th January 2021

    By Shivraj Bassi

    Protein is an essential part of your diet at all times, but when you’re looking to build muscle it becomes even more crucial. While physical activity is what will prompt your new gains, muscles are really built in the kitchen. Without the right nourishment, your progress will stall. 

    Once you’ve ascertained how much protein you should be eating every day to increase your muscle mass, it’s time to start planning your meals - because no-one wants to eat nothing but grilled chicken breasts morning, noon and night

    We’ve assembled the most protein-rich foods around to help you work out what you’re going to eat to help you pack on muscle. 

    Protein powders

    A first stop when you’re looking to grow muscle, Innermost’s protein powders are the absolute best on the market. Chock full of functional ingredients, adaptogens and nootropics, they’re free from gluten, soy and GMO. All you have to do is choose the one best suited to your needs and start sipping. 

    Chicken breast

    There’s a reason why all your gym buddies have fridges packed full of chicken breasts - they’re one of the best sources of high-quality protein around, they’re widely available and they’re quick and tasty to prepare. Each chicken breast contains around 26g of protein, as well as having the B vitamins B6 and niacin, both of which help your body function well during exercise. 

    Greek yogurt

    Dairy is an excellent source of protein thanks to it containing a mixture of slow-digesting casein protein and fast-digesting whey protein. Foods containing a mixture of fast and slow-digesting proteins can lead to an increase in lean mass, and Greek yogurt is one of the best sources out there as it has approximately double the protein of regular yogurt. Time to grab a spoon. 

    Eggs

    There’s something so satisfying about knowing something as self-contained as an egg has so many essential nutrients. Each egg has around 13g of protein, as well as a dose of healthy fats and plenty of important nutrients such as B vitamins and choline. Additionally, eggs have large amounts of leucine, an amino acid, which is important for gaining muscle. 

    Tuna

    This popular fish has an exceptionally high 20g of protein per 85g serving, and a large amount of omega-3 fatty acids, which support brain function and muscle health. It also contains A and B vitamins, including niacin, B6 and B12. 

    Prawns

    These delicious little protein bombs contain almost nothing but protein, so are an ideal food to eat if you’re looking to gain muscle. Each 85g serving of shrimp has approximately 18g of protein, 1g of fat and zero carbs. They also contain high levels of the amino acid leucine, which is important for muscle growth. 

    Salmon

    This fatty fish is an excellent choice of food for optimal overall health, as well as for gaining muscle. For every 85g serving of salmon, you’re getting 17g of protein, 2g of omega-3 fatty acids and a dose of important B vitamins. 

    Beans

    A great vegan protein choice, there are almost too many varieties of bean to count. From black beans to pinto beans, kidney beans to butter beans, there’s a kind for every taste and type of cuisine. On average, a 170g serving of cooked beans contain 15g of protein, as well as being good sources of fibre, B vitamins, iron, magnesium and phosphorus. 

    Beef

    The red meat beef is a strong choice for protein, with each 85g serving containing 21g of protein, as well as creatine and many types of mineral. Consuming lean red meat has been shown to increase the amount of lean muscle gained when weight training. However, beef contains a high number of calories and also has large amounts of saturated fat, which is worth bearing in mind when planning your diet. 

    Cottage cheese

    This might not be the sexiest foodstuff, but it packs a serious protein punch with 225g of cottage cheese containing 28g of protein and a high level of the amino acid leucine. It comes in a variety of fat contents, so you can choose the best one for you depending on what you want to achieve with your diet. 

    Quinoa

    Let’s settle the pronunciation of quinoa once and for all, in case there’s any confusion - it’s keen-wa, not qui-noa. Quinoa contains around 8g of protein, 40g of carbs, 5g of fibre and healthy amounts of magnesium and phosphorus per 185g. It’s a great combination of complex carbs and protein, and magnesium plays an important role in ensuring your nerves and muscles function well, so it’s worth giving quinoa a place in your diet. 

    Turkey breast

    This is one of the best sources of lean protein around, with an 85g serving containing 25g of protein and negligible amounts of carbs or fat. It’s also an important source of niacin, a B vitamin, which helps to process the carbs and fat you ingest. Over time, having good levels of B vitamins could help you to increase your muscle mass because it supports your body’s ability to exercise. 

    Chickpeas

    Another great combined source of carbs and protein, each 240g serving of cooked chickpeas contain 12g of protein, 50g of carbs and 10g of fibre. While chickpeas may not have as much protein as that sourced from animals, they’re a vegan, sustainable way to up your intake.  

    Tilapia

    This tasty white fish is versatile and easy to cook, but even better, it has 21g of protein per 85g serving. It also has high levels of B12, which is important to maintain the health of your nerves and blood cells, and selenium, which supports the immune system, fertility and cognitive function.

    Peanuts

    Who doesn’t love a handful of peanuts as a snack? Or a spoonful of peanut butter added to a smoothie, for that matter. Peanuts contain a healthy mix of protein, carbs and fat, with a 75g serving packing in 17g of protein, 16g of carbs and a large helping of unsaturated fat. They’re also calorie-dense, so could be a great choice for you if you’re looking to add calories to your diet. 

    Edamame beans

    Edamame beans are immature soybeans, but they’re not sleeping when they come to protein. 155g of fresh or frozen edamame contains 17g of protein, 8g of fibre and high levels of vitamin K, folate and manganese. Folate helps your body to process amino acids, which are the building blocks of protein and thus crucial for when you’re trying to bulk up. 

    Milk

    Milk is so ubiquitous, you might have forgotten that it’s an excellent source of protein, carbs and fats. With around 8g of protein per 250ml, it contains both fast and slow-digesting proteins so is a great post-workout option. Studies have shown that people increase their muscle mass when they consume milk in combination with weight training. 

    Tofu

    Tasty and versatile, tofu is made from soy milk. Each 124g serving of tofu contains 10g of protein, 6g of fat and 2g of carbs, and it’s also a good source of calcium, which is crucial for bone health and muscle function. Soy protein, found in tofu, is considered one of the highest quality plant proteins out there. 

    Almonds

    Nuts in general are packed with protein and almonds are no exception. A 170g serving of almonds contains 16g of protein and high levels of vitamin E, phosphorus and magnesium. Phosphorus is important to consider when you’re working out as it helps your body to process carbs and fat during both exercise and rest. However, almonds have a high calorie content, which you should be aware of while consuming them. 

    Brown rice

    A powerhouse of protein and carbs, brown rice is an ideal pre-workout snack thanks to the fact that consuming carbs before exercise may help you to work out harder, thus providing a stimulus for your muscles to grow. Studies have shown that rice protein supplements can protein just as much muscle gain as whey protein, so get on board with brown rice. 

    Other Insights

    Coffee with milk
    There are plenty of reasons that people choose to switch to a vegan milk, ranging from the milk alternatives health benefits, their reduced environmental impact, and even their taste. But when it comes to choosing the best non-dairy milk for you, the healthiest milk alternative, or even the best non-dairy milk for coffee, it can become a bit challenging to choose between the many, many milk alternatives on the market. We’re here to break it down. We’re talking taste, sustainability and more. It’s the battle of the non-dairy milk alternatives, if you will. But first, as always, let’s get the basics out the way. What are non-dairy milks? Non-dairy milks are a group of plant-based milks such as oat, cashew and coconut milk, that are made without the need for dairy milk from cows. This means that not only are their environmental impact much lower, but that they are great for those that want to follow a vegan lifestyle and remove animal by-products from their diet. They’ve also got some pretty sweet health benefits, too. What are the benefits of non-dairy milks? Of course, the health benefits of non-dairy milks vary from milk to milk, but broadly, some of the great benefits of dairy milk alternatives include: Great sources of calcium Cholesterol free Easier to digest A delicious taste Fewer calories Due to the increasing popularity of dairy milk alternatives, too, you’re spoilt for choice when it comes to brands, milk types and even flavours. For this reason, here at Innermost we recommend that if you try one dairy milk alternative and don’t like it – maybe you don’t like the taste or texture, just try another one! You’re sure to find one that you love. It can be pretty overwhelming when selecting the best milk alternative, though. So let’s take a look together… What is the most sustainable milk alternative? It’s a fact that in general, plant-based milks are more sustainable. Their production uses less land, less water and their production leads to far fewer levels of greenhouse gases than dairy milk counterparts. The two most sustainable milk alternatives are soy milk, who’s production requires the least amount of water, and almost milk, who’s production leads to the least carbon dioxide. So, if you’re looking to make the swap to a dairy-free milk in the hope of making a sustainable dietary choice, soy or almond are the milks for you. What is the best non-dairy milk for protein shakes? When it comes to choosing the best non-dairy milk for protein shakes, you’re looking for a delicious taste and a creamy texture. Both of which are provided by almond milk. Almond milk has a similar, creamy consistency to cows milk which is ideal for creating thick and satisfying protein shakes, and the vitamin content of this milk packs a punch, too. Almond milk contains Vitamin A, Vitamin D and Vitamin E, which is a great addition to your protein shake, for sure. For those that love a caffeine boost, almond milk is often considered the best non-dairy milk for coffee, too! If you’re looking for a great tasting dairy milk alternative to add to your shakes, though, we really recommend coconut milk. Sweet and delicious, coconut milk is a firm cult favourite for protein shakes, especially with our pineapple flavoured product The Energy Booster… did someone say Pina Colada? What is the healthiest milk alternative? If you’re thinking of making the switch from dairy milk to plant milk, it’s probably fair to say that one of the biggest motivators behind this choice is the health benefits. Maybe you’re lactose intolerant and fed up of the milk-induced bloating, or perhaps you’re just conscious of the high fat content that dairy milk can bring… Whilst these are worthy concerns, when deciding on the healthiest milk alternative, it’s important to consider the sugar content of your brand of choice. That’s what you should be looking for. Soy milk is one of the most popular dairy milk alternatives, and it’s not hard to see why. As one of the healthiest on the market, soy milk contains just as much protein as cows’ milk, and as long as the milks don’t contain any added sugars and are unsweetened, soy milk is definitely the healthiest pick. Summary There are a few really key points to consider when making the switch to a dairy milk alternative. Firstly, non-dairy doesn’t mean non-delicious. Many people opt for a dairy milk alternative for the taste and difference that these milks can bring to smoothies and protein shakes as a result, for example. Secondly, switching to non-dairy milks is a great choice for the environment. The dairy industry has a hugely detrimental affect on the environment, and so switching to one of these delicious alternatives is a great way to reduce your environmental impact. By the way… why not make the change this World Vegan Day? Whether you opt for oat milk, soy milk, almond milk, or any other of the worthy plant-based milk alternatives, let us know what you think! Head on over to @liveinnermost. We’d love to hear from you. Read more
    5 Easy Vegan Swaps To Make This World Vegan Day