Eggs just may be the best natural source of protein available. There are seemingly infinite ways to prepare eggs and they are delicious. Don?t forget to eat the yolk. Egg yolks contain protein and vitamin B12, which helps break down fat and helps with muscle contraction. Not only are eggs an excellent source of complete protein, they also contain riboflavin, folate, vitamins B6, B12, D, and E, as well as iodine, phosphorus, zinc, selenium, calcium and iron.
If you are looking for a tasty and easily digestible source of protein, try adding fish to your diet. Fish contains very little saturated fat and carbohydrates. Your best bet is cold water fish varieties like salmon, trout, or sardines. These varieties are major sources of the muscle building essentials omega 3 fatty acids, iron, zinc and calcium. Salmon is also a high-quality protein food and abundantly rich in omega-3 fatty acids, which help reduce muscle-protein breakdown after you work out and may also improve insulin resistance.
Beans are often overlooked in the search for high protein foods. Kidney beans are a low-fat and very nutritious food that plays a large part in building muscle. Not only are beans are a major source of high quality protein, they are also high in fiber, folate, manganese, iron, phosphorus, copper and potassium.? Kidney beans contain an incredible 14 grams of protein and 11 grams of fiber per one cup serving.
An excellent source of iron and zinc, two essential minerals for muscle building and cancer-fighting selenium, beef is also the best source of creatine, which supplies your body with the energy it needs to create muscle. Extra-lean cuts of like round, loin, or flat iron varieties are among the best choices.
No muscle-building diet is complete without unsaturated fats. Unsaturated fat aids nerve transmission and helps the body absorb nutrients, assists with proper hormone function and promotes overall cell health. The best sources of unsaturated fats come from plant whole foods such as fresh avocado, olives, flaxseed, almonds and peanuts.
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