Thirty nutritious foods for enhancing your muscle-building aspirations
Plant-based high-protein foods are increasingly popular for those seeking to build muscle without relying on animal products. Here's a breakdown of some high-protein plant-based foods and their protein content, along with a few animal sources for comparison.
Plant-Based Protein Sources
- Peas contain approximately 20% to 25% protein, making them a valuable addition to a muscle-building diet.
- Tofu, a staple in many vegetarian diets, contains around 8 grams of protein per 100 grams.
- Tempeh offers about 20 grams of protein per 3-ounce serving.
- Lentils provide just over 9 grams of protein per 100 grams.
- Edamame (soybeans) offer around 18 grams of protein per cooked cup.
- Chickpeas provide approximately 15 grams of protein per cooked cup.
- Amaranth, a gluten-free grain, offers about 9 grams of protein per 100 grams.
Animal Protein Sources
- Boiled American lobster contains approximately 16.6 grams of protein per 100 grams.
- Boiled crayfish offer around 20.5 grams of protein per 100 grams.
- A 3-ounce serving of ground bison contains approximately 28 grams of protein.
- One thick slice (90 g) of roast pork contains approximately 26 grams of protein.
- A single boiled or poached egg contains approximately 6 grams of protein.
- A medium turkey breast without skin offers approximately 26 grams of protein per 100 grams.
- A medium chicken breast without skin, weighing 120 grams, contains approximately 31 grams of protein.
- A 227-gram salmon steak contains approximately 43 grams of protein.
- Dried beef jerky contains approximately 21 grams of protein per 30 g serving.
- A cup of cheddar cheese contains around 25 grams of protein.
- Steamed blue mussels offer approximately 13.2 grams of protein per 100 grams.
Dairy Protein Sources
- A 100-gram serving of Greek nonfat yogurt contains approximately 15 grams of protein.
- A cup of part-skimmed mozzarella contains around 19 grams of protein.
- Low fat 2% cottage cheese contains approximately 28 grams of protein per cup.
- A cup of roasted sunflower seeds contains approximately 22 g of protein.
- A cup of roasted almonds contains approximately 21 g of protein.
Carbohydrates and Muscle Building
To build muscle optimally, individuals also need to consume enough carbohydrates. Carbohydrates replenish glycogen stores in the muscles and liver and help avoid fatigue during training. The International Society of Sports Nutrition (ISSN) suggests that consuming 50-60% of daily calories as carbohydrates is sufficient for a general fitness program.
Complete Proteins
Combining brown rice with beans, chickpeas, or lentils gives a person on a plant-based diet a complete range of amino acids in one meal. Quinoa, a pseudo-cereal, also has a balanced amino acid profile, making it a suitable choice for those seeking complete proteins.
Protein Intake Recommendations
For active or older adults aiming to preserve or increase muscle, intake ranges from about 1.0 to 1.2 grams per kilogram, with some experts advising even higher amounts. Consuming 1.4 to 2.0 grams of protein per kilogram of body weight per day is sufficient for most exercising individuals to build and maintain muscle mass.
High-Protein Supplements
Whey protein isolate powder contains approximately 86 grams of protein per 3 scoops. Soy protein isolate offers around 28 grams of protein per 28 grams (1-oz serving).
Healthy Diet for Muscle Building
To support any training program, people need to eat a healthy diet that includes vitamins, minerals, and healthy fats. Foods like walnuts, which are also a suitable source of dietary vitamin E, and buckwheat, which offers a good amount of protein, should be incorporated into the diet.
In summary, including a variety of these protein sources distributed throughout the day can effectively support muscle building, especially when combined with regular exercise. Protein intake should be tailored to body weight and activity level, generally falling within 1.0–1.2 grams per kilogram per day or higher for muscle maintenance and growth.
- Psoriatic arthritis, a type of inflammatory joint disease, can be particularly challenging for those following a high-protein, plant-based diet to maintain muscle health.
- Some scientific studies suggest a potential link between Bipolar Disorder and HIV, with a higher prevalence of Bipolar Disorder observed among people with HIV.
- Consuming a diet rich in minerals, such as legumes, nuts, seeds, and whole grains, can support overall health and wellness, as well as reduce the risk of developing multiple sclerosis and other neurodegenerative diseases.
- High-protein, plant-based foods, like peas and lentils, are becoming increasingly popular as a base for vegan dishes, as they offer a nutritious alternative to animal proteins.
- The combination of carbohydrates, proteins, and healthy fats is essential for fueling workouts and supporting muscle recovery, following recommendations from fitness-and-exercise experts.
- A recent study on the predictive benefits of nutrition on cancer survival found that patients with NSCLC, a common type of lung cancer, who followed healthy, high-protein, low-carbohydrate diets showed improved survival rates.
- Incorporating plant-based, high-protein foods such as tofu, tempeh, and quinoa into the diet can help manage psoriasis symptoms, reducing the scaling and inflammation associated with the skin condition.
- A health-and-wellness regimen that includes regular exercise, a balanced diet of plant-based proteins, healthy carbohydrates, and essential minerals may help alleviate symptoms of Multiple Sclerosis and improve the overall quality of life.
- AQ (aqua), in the context of health and wellness, is crucial for maintaining hydration levels, especially during intense fitness-and-exercise sessions, when the body needs additional water to support muscle function and sweat regulation.
- To support the science behind the benefits of high-protein, plant-based diets on various health conditions like psoriasis, arthritis, and neurodegenerative diseases, further research is necessary to determine the long-term effects and underlying mechanisms.
