Which foods are the best sources of protein

Whether or not your workout results will depend a lot on how much protein you consume. This article presents the top five protein foods.

Which foods are the best sources of proteinWhich foods are the best sources of protein

Protein is at the heart of muscle development. Without it, not a single muscle will grow. Therefore, if you decide to gain muscle mass, it will be useful for you to learn about the main sources of protein. Consider the five highest protein foods, their calories and nutritional and biological value.

What is the biological value of proteins

In the characteristics of each product, there is its biological value. It characterizes the degree of assimilation of proteins. In other words, it is the amount of protein that the body digests and uses to build tissue. The biological value of proteins ranges from 50% to 100%. The products, which we will talk about next, have a very high rate.

Read Also: 150 Tips to Gain Muscle Mass for Men and Women

Main sources of protein

Chicken meat

  • Caloric value: 170 kcal / 100 g
  • Protein content: 20g / 100g (20%)
  • Biological value: 79%

Chicken is the basis of many weight gain diets. Boneless and skinless chicken meat contains up to 20% protein and has a very high digestibility. Cooked chicken is often dry, but can be easily corrected with spices or low-fat sauces.

Chicken is good for any meal throughout the day. We recommend that you eat at least 1 serving of chicken breast (150–300 g) daily. Choose skinless chicken because it is high in fat and cholesterol.


  • Caloric value: 150 kcal / 100 g
  • Protein content: 21 g / 100 g (21%)
  • Biological value: 83%

Fish is beneficial not only for muscle development, but also for overall health. In addition to proteins, it contains essential fatty acids, primarily omega-3. In addition, fish is not picky in cooking, and you can come up with many recipes with it.


  • Caloric content: 250 kcal / 100 g
  • Protein content: 25 g / 100 g (25%)
  • Biological value: 80%

Beef is rich in protein, vitamin B12, zinc and iron, which helps to strengthen the immune system and overall health.

Beef is sold in different forms (like tenderloin or minced meat). The main thing to look for when buying beef meat is its fat content, since only dietary low-fat meat will help you gain dry muscle mass.

Eating beef 2-3 times a week will provide your body with enough amino acids for quality muscle growth.


  • Caloric value: 150 kcal / 100 g
  • Protein content: 10-13 g / 100 g (10-13%)
  • Biological value: 88-100%

Eggs are the second best protein source after whey. The proteins they contain are almost completely absorbed. Moreover, eggs are wonderful a source of omega-3 unsaturated fatty acidsthat strengthen the body’s immune barrier and accelerate muscle recovery after strength training.

Eggs have a bad reputation for being high in cholesterol. But it is only found in the yolk, which you can not eat. Although you should also remember that an adequate amount of cholesterol is still necessary for the proper functioning of the body and the hormonal system.

As for protein, most of it is found in egg white. But since proteins are almost tasteless, they are best eaten with a few whole eggs. For example, 2 whole eggs, and four more proteins to them. If the egg is hard boiled, it is very easy to separate the whites from the yolks. In addition, when eggs are boiled in their shells, excess fat does not get into them, as is the case with frying.

Dairy products

  • Caloric content and nutritional value: depend on the type of product
  • Biological value: 80%

Dairy is an excellent source of protein, but some are very fatty. The most dietary “milk” is cottage cheese and skim milk. These foods are low in fat and high in protein, and they are also rich in calcium, which strengthens bones, prevents the development of diseases of the musculoskeletal system, and also affects muscle contraction. With each serving of cottage cheese or skim milk, the body receives 150–350 mg of calcium.

Milk contains 80% casein and 20% whey protein, so it is well absorbed. Skim milk contains 3.5% to 5% protein. This means that after drinking a glass of milk (250 ml), you get up to 15 g of easily digestible protein.

Variety is the key to good results

To gain high-quality muscle mass, it is worth organically combining all the listed products, and not dwelling on any one.

Another nuance is to consume protein on time. Break your daily allowance into 6-7 meals and your amino acid concentration will remain high throughout the day!

Last but not least, provide your muscles with a small portion of protein immediately after training.

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