sources-of-protein

Make sure your diet includes the proteins I recommend in this article for better and faster muscle gains.

Muscle IS protein.

And you need protein to build muscle.

However, just wolfing down protein from any old source may not yield the results you desire.

Some proteins are far superior to others. There are basically 2 factors you need to watch for:

(1) Is it a complete protein?

(2) What is its bio-availability?

Being a ‘complete’ protein refers to the amino acid profile of the protein. A protein that contains all the aminos is called a complete protein. The more complete, the better.

The bioavailability of a protein refers to the amount of that protein that will actually end up getting absorbed and used by the body. The higher the bioavailability, the better!

Here’s a quick list of protein bioavailability:

Protein Source
                           Bio-availability
Whey Protein Isolate Blends
Whey Concentrate
Whole Egg
Cow’s Milk
Egg White (Albumin)
Fish
Beef
Chicken
Casein
Rice
Soy
Wheat
Beans
Peanuts
100-159
104
100
91
88
83
80
79
77
74
59
54
49
43

But we have to balance out the above figures with the actual AMOUNT of protein in the foods e.g. milk might be high in bioavailability, but you’d have to drink a hell of a lot to get enough protein.

So my top sources are:

(1) Whey Protein (Isolate followed by concentrate) [My recommended European protein | Recommended US protein]

(2) Eggs (whole)

(3) Red Meat

(4) Poultry

(5) Fish

Let me quickly explain the ‘159’ score of whey (since 100 is supposed to be the highest). Whey is manufactured to be pre-digested so that it is absorbed even faster than any solid food. So it therefore can score above 100.

(Are you a vegetarian? See my top vegetarian sources of protein for bodybuilders.)

So, can you check all of my top proteins off your list? I hope so.

What other types of protein do you love and include in your diet (nuts? seeds? cheese? beans?).  Let me know below 😀

Your Buddy,

Mark

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