While it is true that we need all three macro nutrients to live and perform all vital functions, as well as a caloric surplus to gain muscle mass, protein is practically the macro nutrient that most conditions changes in body composition, that is, gain or lose muscle mass or fat.
Although the range of foods that we have at our disposal is enormous, in the case of proteins that we are dealing with today, there are especially interesting options to enrich our diet with this macro nutrient. In this article we explain it to you.
How much protein should I eat per day to Gain muscle Mass?
In the case of strength and speed athletes such as power lifters, bodybuilders, throwers or sprinters, the recommended figure ranges around 2 grams per kilo of weight. Margins may move slightly up or down so a longer range would span 1.8 to 2.2 grams.
In the case of endurance athletes such as triathletes or marathoners, the figures are not that far off and in recent years a figure close to 1.8 grams per kilo per day has been proposed.
The ideal way to cover these protein needs is through proteins of high biological value , that is, through animal sources such as meat, fish, eggs or dairy. Being vegetarian or vegan is by no means at odds with acquiring enough amino acids to ensure the same protein balance as in people with an omnivorous diet.
What are the most interesting protein foods to Gain Muscle Mass?
As we said at the beginning, the range is enormous and surely the options that we will handle here can be modified or expanded according to the availability, tastes or needs of the person.
The best sources of animal protein
Chicken breast: 23 grams of protein per 100 grams of food.
Turkey breast: 23 grams of protein per 100 grams of food.
Beef steak: 24 grams of protein per 100 grams of food.
Pork loin: 20 grams of protein per 100 grams of food.
Hake: 16 grams of protein per 100 grams of food.
Salmon: 21 grams of protein per 100 grams of food.
Sea bass: 19 grams of protein per 100 grams of food.
Sardines: 18 grams of protein per 100 grams of food.
Natural tuna: 23 grams of protein per 100 grams of food.
Stuffed loin: 38 grams of protein per 100 grams of food.
Spanish ham: 25 grams of protein per 100 grams of food.
Egg white: 11 grams per 100 grams of food.
Whey protein concentrate: 80 grams of protein per 100 grams of food.
Whey protein isolate: 92 grams of protein per 100 grams of food.
Fresh beaten cheese: 8 grams of protein per 100 grams of food.
The best sources of vegetable protein
Dry chickpeas: 21 grams of protein per 100 grams of food.
Dry lentils: 25 grams of protein per 100 grams of food.
Quinoa: 13 grams of protein per 100 grams of food.
Dry beans: 21 grams of protein per 100 grams of food.
Tofu: 16 grams of protein per 100 grams of food.
Rice: 7 grams of protein for every 100 grams of food.
Pasta: 13 grams of protein per 100 grams of food.
Oats: 12 grams of protein for every 100 grams of food.
