Best Muscle Building Protein Sources For Bodybuilding

Hey guys, Sean Nalewanyj here of
and and in this video lesson I just want to give you a brief
rundown of the best protein sources for maximizing muscle growth or for maintaining muscle while
you’re on a cut. So, protein is without a doubt the most vital nutrient for those who
are trying to optimize their body composition. Protein is a macronutrient that is made up
of a chain of smaller building blocks called amino acids. After you consume and digest
protein it will eventually be broken down into the individual amino acids to be used
for literally thousands of functions all throughout your body. Every single process within your
body that is geared towards building muscle mass relies very heavily on protein. So, if
your body were a house, just think of protein as the bricks. Your body already needs protein
to carry out all of its natural everyday processes, so your consumption of protein needs to increase
as you train intensely with weights. So, there are 2 main factors to take into account when
you’re selecting protein sources to include in your diet. The first is going to be the
amino acid profile. Certain protein sources are superior to others in that they contain
an amino acid breakdown that is more conducive to supporting lean muscle growth. Of particular
importance are the branched-chain amino acids, l-leucine, l-valine and l-isoleucine, with
l-leucine being the most critical of all. And the second factor is the bio-availability.
And this refers to the percentage of the total protein content that will actually be absorbed
and utilized by your body. For example, only about 76 percent of the protein in rice is
utilized by your body compared to the 97 percent absorption rate of egg. So, here’s a list
of what I consider the top muscle building protein sources available due to their strong
amino acid profiles and their high bio-availability. And these sources should ideally make up the
bulk of your total protein intake. So the first are eggs. Eggs are a very versatile
protein source and they make for a great breakfast food. They are ranked second on the biological
value scale next to whey protein, with nearly 100% of the total protein content being utilized
by your body. Not only does one whole egg contain about 6 grams of high quality protein,
but the yolk is extremely nutrient dense and provides a variety of valuable vitamins and
minerals to your body. Do keep in mind that one whole egg does contain 5 grams of fat,
and although there’s nothing inherently wrong with fat itself, consuming too many whole
eggs may shoot your overall calorie intake too high if you’re not careful. The egg white
itself contains virtually zero fat, so a mix of whole eggs and egg whites is usually going
to be your best bet. Now, a lot of people shy away from eggs because of their “high
cholesterol” content but it’s important to keep in mind that your body will naturally
adjust its own production of cholesterol in response to external consumption, and eating
eggs on a regular basis has not been shown to raise the body’s overall levels of cholesterol.
Secondly is lean red meat. Red meat contains the highest concentration of growth supporting
micronutrients of any protein source out there. It’s loaded with high amounts of natural creatine,
b-vitamins, iron and zinc, just to name a few. Just make sure to stick to leaner sources
in order to keep your total fat and calorie intake under control. Next up is lean poultry.
Chicken and turkey are another fitness staple and can be used to make an endless number
of different bodybuilding meals. The white portion of the meat is extremely low in fat
and very high in protein. After that, lean pork. Although not typically mentioned in
most bodybuilding discussions, lean pork is actually a very high quality protein source
with an extremely high bio-availability. Pork tenderloin contains just 1 gram of fat per
ounce, which is about the same as you’d get from a skinless chicken breast. Skim Milk.
This is another great protein source and it offers a variety of different muscle building
benefits. It contains about 8 grams of protein for one cup and it can be easily added to
your meals to ensure that your total daily protein requirements are being met. It’s also
a really good choice for mixing up your protein shakes and smoothies, of course and it provides
a great spectrum of amino acids along with high amounts of calcium as well as other valuable
vitamins and minerals. Fish and seafood. There’s almost no end to the possiblechoices here.
Salmon, cod, tuna, halibut, tilapia, these are just a few of the possible options. Not
only is fish high in protein, but it also provides your body with a high amount of the
omega 3 fatty acids EPA and DHA, which are critical to your overall health as well as
very important for improving muscle growth, fat loss and joint strength. Don’t overlook
other sources of seafood that you could include in your diet as well, such as shrimp, crab,
lobster, scallops, etcetera. Next up is cottage cheese. Cottage cheese contains mostly casein
protein and is also very rich in l-glutamine. It makes for a great snack and it tastes great
when you mix it with fresh fruit, peanut butter, canned salmon or it’s even great on its own
with just a bit of salt and pepper. And finally, whey protein. Whey is a natural component
of dairy that is extracted during the process of turning milk into cheese. And though it’s
often referred to as a “supplement”, whey is actually a completely natural food product
and it can be incorporated into your muscle building or fat burning diet in the same way
as any other food. It’s ranked #1 on the biological value scale and it provides the most effective
amino acid profile for supporting muscle growth and fat loss. Whey can be used to make a wide
variety of shakes, and snacks and other recipes and it’s also a very convenient way for you
to meet your daily protein needs. So that concludes my basic list. How much protein
should you be consuming daily? Well I’ve covered this in a few videos in the past and a simple,
straightforward and highly effective guideline for supporting muscle growth, fat loss and
overall recovery is to consume 1 gram of protein per pound of body weight daily. Simple as
that. So, if you weigh 175 pounds, just shoot for 175 grams of protein and if you measure
in kilos, just keep in mind that 1 kilogram is equal to 2.2 pounds. So thanks a lot for
watching this video. I appreciate the support. If you did find the information useful here
today please make sure to hit the Like button, leave a comment below and subscribe to stay
up to date on future videos. Make sure to check out my complete step-by-step muscle
building and fat loss programs over at The link for that is in the description box
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22 thoughts on “Best Muscle Building Protein Sources For Bodybuilding


    Here's a list of the very best protein sources available for optimizing muscle recovery, strength and fat loss…

    The Best Muscle Building Protein Sources

  2. another question for you Sean. So it is the 4th week of my 1st ever "cut" attempt using the IIFYM method, & i've dropped down 5lbs. Assuming that it is natural to feel like your muscles are "flat" or "not full," is there a way to bypass this feeling and feel full again? Is it a carb intake issue? Thanks.

  3. You are the very best bro, I bought your course and just can't thank you enough. I want to know whay protein do you recommend now that youre not doind the elite lab thing.

  4. Sean, what about cheeses like Greek Feta and low fat yogurts? Especially yogurts with low fats are great to have in a daily diet. Some yogurts have 10 grams of protein in 100 grams of product.

  5. Why is it that real strength and athletic coaches recommend .5-.8 grams per lb of bw? 1g per lb of bw a bodybuilding/bro thing?

  6. Sean Thank you so much for coming back, your videos are by far the most helpful on youtube. Over my 2 year span these videos along with your supps. have helped me so much

  7. I eat eggs, milk, butter, cheese, calf liver, and fish for my protein consumption.  The week I increased my egg consumption to a dozen per day my strength increased significantly and body fat decreased.  I have been eating an average of a dozen raw eggs per day for nearly two years.  

  8. Hey guys, just a quick note to let you know that I do my very best to respond to the questions that are posted here, but YouTube doesn't notify me of everything that is posted and with the hundreds of videos on this channel I can't possibly keep track of them all. If you don't receive a reply to your post, it most likely means that I simply didn't see it. If you need a guaranteed way to get in touch with me, please join the Facebook page and post your question there:

  9. For example food X have 10 grams of protein and 50% biological value. So, we only can get 5 grams of protein? Does it affect our daily protein requirement?

  10. I don't understand the obsession with eating "lean" or low-fat meat. I eat pork chops with all their fat on and I am still losing weight because I keep an eye on my calories. Who cares about the fat as long as you are calorie counting?

  11. I just do hclf red lentils with veggies curry and baked potato with LOADS of rice.. Pretty simple and I easily hit 200+ grams of protein as long as I keep oil out of my daily diet.
    I usually eat a lb of red lentils and curry it for lunch and dinner with a lot of rice and some type of spicy veggie curry, I also eat whole grain oatmeal with rice milk/ almond milk and blueberries, as breakfast.
    Breakfast is around 50 grams of protein, lunch and dinner easily pushes it over 150 grams…

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