Top 10 protein sources for bodybuilding


Top 10 protein sources for bodybuilding - Protein is an essential nutrient that the body needs to form muscle tissue. If you are an athlete, bodybuilder then you need a high protein intake to establish and increase muscle mass of your body. The next function of a protein is a regulator. Protein helps regulate the hormones that function in the digestive process. Protein also plays a role in maintaining the pH balance of acid and alkaline body.

Other benefits of protein are a food and energy reserves in the body. Because of the importance of the function of the protein to our body, then we need to meet protein needs every day. Based on the source, the protein is divided into two, namely vegetable protein and animal protein. Vegetable protein derived from plants while animal protein derived from animals. Animal protein contains a complete amino acid profile including essential amino acids that must be used for the development of the body. Meat and eggs are good sources of protein are the most popular. However, in addition to eggs and meat are still a lot of foods that are high in protein. And we chose the following Top 10 protein sources for bodybuilding you can consume each day:

  1. Eggs

Eggs are a good source of protein with a complete nutrient content than other protein foods. Boiled egg contains seven grams of protein with only two grams of saturated fat. To avoid saturated fat, use egg whites and discard the yolk. Studies have found that people who eat eggs and toast for breakfast full longer and consume fewer calories throughout the day. Eggs do contain some cholesterol. However, dozens of studies have shown that saturated fat (not cholesterol from food) that increase blood cholesterol levels.

  1. Tenderloin Chicken (White Meat)

Tenderloin has a weight of about one and a half to two ounces, making it easier for you to control portions. Two tenderloin are almost equivalent to the size of three-ounce servings. Easy tenderloin seasoned and can be used in a kebab or sautéed with other foods.

  1. Chicken breast (White Meat)

Low-fat cuts of meat are low in cholesterol lunch choices healthy. These foods can be an option if you want to eat meat low in saturated fat.

  1. The sirloin (Beef)

Sirloin meat is meat that comes from the back of a cow. Meat is working harder than the other parts, is generally used to make steak so slightly harder than others. Sirloin has advantages in size, which can be cut larger than the other cows are softer. Additionally Sirloin almost no fat. Sirloin prices are generally cheaper than other steak meat.

  1. Fresh Fish

Of course we all know that fish is a high-protein foods. However, in contrast to the flesh, we do not need to worry about the fat content in fish. Some types of fish, such as gindara has a very low fat content. Other fish such as salmon and tuna has a fat content which is quite a lot, but do not worry because the fat contained in it is a good Omega 3 fats.

  1. Shrimp

Shrimp are rich in calcium and protein, and are included in the category of animal protein sources. The value of protein in shrimp categorized complete protein because of high levels of amino acids, profile approximately 85-95 percent complete and easily digested. 100 grams of raw shrimp contains 20,3gr protein or sufficient to meet the daily protein requirements by 41%.

  1. Pure Milk

Milk serves as one of the best sources of protein and protein-rich. The number of pure milk protein is not too large, but the quality of the protein supplied to the body is very amazing. Protein in milk contains all the essential amino acids that the body needs.

  1. Golden snail (Keong Mas)

According to Dr. Ir Sulistiono, MSc, Chairman of the Department of Aquatic Resources Management (MSP), Faculty of Fisheries and Marine Sciences Institute of Agriculture (IPB) (Pelita Daily, Friday, 13/4), snails are known to contain omega 3, 6 and 9. From the test results of the proximate, the protein content of snails proved high, ranging from 16 to 50 percent. In some areas, snails processed into various types of cuisines such as satay, spiced sauce, snails, slugs to soy sauce.

  1. Soybeans

Besides being rich in protein, soy beans are also low in fat and contains photochemical such as isoflavones and saponins phytc acid. The content is good to reduce the potential for heart disease, osteoporosis and cancer. Soy contains 29 grams of protein per cup.

  1. Processed soy (in Indonesia called 'Tahu')



'Tahu' who is rich in nutrients; especially protein can be processed into a variety of creative dishes. Can be taken with salads, steamed, fried or grilled. In addition to nutritious, know also easily blends with herbs and other foods so you will not get bored eating.

Many debate which one is better between vegetable protein and animal protein. According to me there is no better and no worse. The best thing is to balance the consumption of Top 10 protein sources for bodybuilding, as will complete. On the fat burning article series, we discussed about the 7 day diet plan with fat burning soup recipes.

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