Animal products are usually a great source of protein, especially lean meats like chicken and turkey [2]. They provide a low-fat meal choice packed with amino acids, which can support muscle growth and recovery. Eggs are an excellent source of protein, with a single egg containing around 6g of protein [3].
Chicken is the go-to protein source for athletes and bodybuilders. But beef also contains a high level of protein and a significant amount of creatine, which helps produce lean muscle much more quickly. The level of protein found in both protein and beef varies, but the differences are minor.
So there you have it: The rundown of which meats are highest in protein. Chicken breast and lean cuts of beef are top choices, offering high protein-per-gram ratios. Turkey breast, bison, venison, pork tenderloin, fish, chicken drumsticks, lean beef, lamb, and chicken thigh are also solid high-protein options.
Chicken breast is the primary whole-food protein source for many bodybuilders. This makes sense because it's low in calories and high in protein.
The key is to choose a lean steak, like top sirloin, with low fat content. Lean steak has high protein content and is rich with iron to help boost your red blood count and carry oxygen to cells to replenish muscles and rejuvenate the body after an intense workout.
One of the most widely eaten meats in the bodybuilding world, chicken is one of the best varieties to choose. It's very lean (provided you are choosing chicken breasts) and easy to cook and prepare. This meat is also frozen very well so you can prepare it ahead of time if you wish to make meal times fast and easy.
Bodybuilders are strongly focused on consuming enough protein each day so that their muscles have enough building blocks to grow bigger and stronger. Beef, pork and lamb are excellent sources of protein, as well as being tasty.
One of the key factors in building muscle is your diet. The amount of protein you consume, for instance, is crucial. Many people think this equates to how much meat you eat, as meat and fish are a great source of protein. However, they are not the only source.
Least healthy meats
Processed Meats: Notably, there are over 200 types of cold cuts and processed meats. These include hot dogs, bologna, and Vienna sausages. Processed meat is often made of less healthy organs like the stomach, lips, and heart.
Fitness fanatic Paul Kerton, 49, used to eat 500g of animal protein a day to fuel his muscles - the equivalent of four chicken breasts. He took the decision to turn vegan over ten years ago after his partner Gemma shared the benefits of veganism while discussing the side effects of eating so much meat.
Pork has been wrongfully labeled as the “bad meat” by the bodybuilding masses, making beef and chicken the holy grail of animal protein. However the nutrition content of pork loin is comparable to chicken breast.
In case you were wondering, 300 grams is actually a lot of protein. By way of reference, 300 grams of protein equals 7.5 ounces of chicken (60 grams), one 12-ounce steak (85 grams), two 6-ounce cans of tuna (80 grams), a half dozen eggs (35 grams), 3 cups of milk (25 grams), and 7 ounces of tofu (15 grams).
To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
After consuming your post-workout meal of simple carbs and a quality whey protein, you need to consume a whole food meal within an hour to an hour and a half after training. Your muscles are screaming for nutrients after training so the post-workout meal will quickly be processed and absorbed.
Dietary protein is generally associated with building muscles. Though this is far from the only place protein is used, building muscle requires lots of it. Tuna is a great way to get the protein you need when building muscle. However, it is also important to get enough fat when building muscle.