Home Health 7 Protein-Rich Foods That Can Help You Build Muscle

7 Protein-Rich Foods That Can Help You Build Muscle


Protein, which is well known as the three major nutrients along with carbohydrates and fats, occupies the second largest amount in our body after water, and refers to a high molecular weight organic material in which more than 100 amino acids are linked by peptide bonds. In addition to maintaining and regulating muscle functions that govern activity, it acts as a key component of bones and hair. In addition, the role of protein metabolism, DNA replication, and maintenance of functions of various macromolecules in the body can also be said to be the main functions of proteins in our body.

When these proteins are insufficient in the body, muscle strength and endurance are reduced, causing various problems such as chronic fatigue, as well as easily damaging skin and hair. The increased blood pressure also increases the risk of developing various cardiovascular diseases. Therefore, it is very important to eat a variety of foods rich in protein on a regular basis. So today, let’s check the various foods with high protein content ratio one by one.

Protein-rich foods

1. Meat

The most representative foods rich in protein are meats such as pork, beef, and chicken. Pork not only contains abundant animal protein, but also contains vitamin B group components such as vitamin B1 and vitamin B2, which act as coenzymes to help the body synthesize various essential nutrients including protein. It is effective in preventing various problems caused by protein deficiency such as chronic fatigue. The protein of this pork is contained in a large amount in the tenderloin, and the content ratio is said to be abundant enough to be about 22g per 100g.

In addition to pork, beef and chicken are also excellent sources of protein. In particular, beef rump and chicken breast are known for their high protein content. In addition, these two parts contain less fat compared to other parts, so it is known that they not only improve muscle strength but also help diet a lot.

2. Eggs

The second highest protein content is eggs. Eggs are known to have a much higher protein value than other foods, which quantifies the nutritional value of protein, so it is a food that is highly valued as an excellent source of protein. In addition, lecithin, contained in the phospholipids of eggs, is known to help improve memory and cognitive ability by acting as a component of nerve cells and brain cells. However, since the yolk of eggs has a rather high content of cholesterol, it is said that it is the most healthy and effective way to consume 1 to 2 eggs a day.

3. Beans

Soybeans are well-known as the best plant-based protein food to the extent that they are called the meat of the field. Soybeans are not only recognized for their excellent value as a representative high-protein food with high protein value, but also contain various essential nutrients such as various amino acids, saponins, calcium, magnesium, and vitamin K. It plays an important role in helping your metabolism work. Among soybeans, chickpeas and lentils are said to have higher protein content than other beans, and tofu produced by processing soybeans is also reported to contain abundant protein.

4. Cheese

Cheese, which is one of the fermented foods with the longest history, and has various shapes and tastes depending on the manufacturing method and region, has excellent advantages as an excellent protein source as it is a food made by coagulating the protein of milk. This rich, high-quality protein not only plays an important role as a core component of our body, such as muscle, skin, and hair, but also has the advantage of being easy to digest and absorb. In addition, because it helps to improve bone density due to its rich calcium content, it can be said that cheese also has major effects to strengthen bones and prevent bone diseases such as osteoporosis. However, as cheese is known to have a low content of dietary fiber and vitamin C, it is said that it will have a better effect when consumed with other vegetables and fruits to supplement these nutrients.

5. Squid

With its unique chewy texture, squid, which is used as a variety of cooking ingredients such as sashimi, radish, soup, and grilled, is known to have the highest protein content of about 18% per 100g among all seafood, preventing muscle loss and preventing chronic fatigue. It is said to have a good effect. In addition, taurine, which is often used as a main ingredient in various energy drinks due to its excellent fatigue recovery effect, is also known to contain a much larger amount than other aquatic products.

6. Almonds

Almonds, which are consumed whole for their savory and light taste, or as an additive to various processed foods such as confectionery, bread and milk, also fall under the food group with excellent protein content. In addition, almonds contain a large amount of various amino acids, including omega-3 fatty acids, and various nutrients such as vitamin E and magnesium.

In addition to almonds, pistachios also belong to nuts with a high protein content, and when consumed regularly, they are said to have several health benefits due to their excellent protein supply.

7. Oats

Oats are considered as one of the top 10 superfoods by Time magazine. It is known that oat protein contains twice as much protein as rice, as well as essential amino acids, dietary fiber, and calcium. In addition, the high content of beta-glucan, a type of polysaccharide, is said to be excellent for cholesterol and blood sugar control, thereby helping to prevent adult diseases such as arteriosclerosis and diabetes.

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I am a contributor to Advancetec.co.uk. I am fascinated by technology overall, especially crypto and it's potential to disrupt the global financial system. But until that future comes, I am perfectly content immersing myself in gaming, movies, gadgets, and all of the other wonders of the modern world.