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By Helen Bradford

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Not everyone actually knows how to build muscle mass. In most cases, people try to increase in size and get lean at the same time, and this is simply not how our body works. Most professionals will explain that you need to get enough food daily, so increased portions and frequency of meals are the winning combination. Of course, it is essential that you get the types of food right too, so try to find the perfect balance between protein, fats and carbohydrates. In this article, we will focus solely on the sources of protein as it is one of the most important factors for building muscle mass.

Quinoa

This protein-rich grain has been a part of South American cuisine for centuries, but it has gained the recognition on the world market only in the last few decades. Today, it is considered one of the world healthiest foods. When it comes to protein sources, there aren’t many options that can match its 8 grams of complete protein per 1 cup serving, at least when it comes to grains. So, by adding it to your diet, you are providing your body with all nine essential amino acids along with complex carbohydrates and dietary fiber. Another benefit of this grain is that it is gluten-free and very easily digestible. In most cases, it is recommended that you replace one to two daily rice meals with this superfood.

Whole milk

Benefits of introducing whole milk into your diet are numerous. It contains both casein and whey protein, not to mention all the valuable electrolyte minerals like magnesium, potassium and calcium, and is also a great source of vitamins A, B and D. This protein source is a great option for muscle gain. However, there is the issue of lactose intolerance, that could make this an unfavorable option. Luckily, there are products like the NZ Whey Protein Isolate, that provide your body with the much-needed whey protein while containing only trace levels of not only lactose but also fat and carbohydrates, making them a great replacement option for whole milk to be used in your shakes.

Fish

Fish

But not just any fish, there are certain types of fish that pack a particularly strong protein punch. The first one is yellowfin tuna with 25 g. of protein per 3 oz. serving, rich in vitamin B and selenium. The second one on our menu is the sockeye salmon with around 23 g. per 3 oz.serving. It provides 25% more protein than raised salmon and is rich in omega-3 fatty acids.

Navy beans

beans

It’s no secret that beans, in general, are a great source of protein, but what makes navy beans so special, particularly canned ones, is the fact that they provide you with up to 20 g of protein per 3 oz. serving. This is a great option for someone looking to increase muscle mass.

Turkey breasts

Always a healthier option in comparison to the chicken breasts primarily due to the quality of production. Turkey breasts not only offer a high level of protein, up to 24 g. per 3 oz. serving, but they are also rich in favorable nutrients such as potassium, zinc, vitamin B6 and niacin, all of which can help boost your energy levels. In addition, this particular type of meat can help lower your body’s cholesterol, which in return helps your heart stay healthy. So introducing it into your meal plan will not only help you build muscle mass, but it will also improve your energy levels and keep your heart in a good shape.

There you have it, these are just some possible protein sources. But remember, balanced meals are key to quality muscle gain. Having the right proportion of a variety of different foods, combined with the right exercise schedule can do wonders for your physique. Contact us today to book an appointment and get your personal nutrition guide 😉.

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