7 foods for muscle growth

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Food high in protein, which is almost completely absorbed by the body.

How foods are rated in terms of protein digestibility

Dietary protein is essential for muscle growth. Essential amino acids from food are the building blocks for new muscle cells, so without enough protein, you will not achieve muscle growth.

However, in addition to the amount of protein in foods, it is also worth considering its nutritional value and digestibility. Currently, the protein digestibility corrected amino acid score (PDCAAS), or protein digestibility coefficient, is used to assess protein digestibility.

PDCAAS shows how the amino acid composition of a product meets human needs. The upper limit of this scale is 1, 0. Products with this ratio are best absorbed and are complete sources of protein.

The PDCAAS figures for the foods below are taken from Emerging Evidence for the Importance of Dietary Protein Source on Glucoregulatory Markers and Type 2 Diabetes: Different Effects of Dairy, Meat, Fish, Egg, and Plant Protein Foods by Kevin B. Comerford, a specialist at the California Dairy Research Foundation.

Remember that eating well without exercise will not lead to muscle building.

Best Muscle Building Products

1. Milk

Calories per 100 g of product: 60.

Protein content per 100 g of product: 3.2 g.

PDCAAS: 1, 0.

In the scientific review Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training Matthew Stark from the University of Northern Illinois states that milk is almost completely absorbed by the body, causing protein synthesis and tissue repair, and provides all essential amino acids.

Milk review: the new sports drink? A 2008 Review of Scientific Research showed that milk dramatically increases muscle protein synthesis. Post-exercise milk consumption combined with strength training for 12 weeks increases muscle hypertrophy and lean muscle mass.

The 2006 Milk Ingestion Stimulates Net Muscle Protein Synthesis Following Resistance Exercise Study found that whole milk provides 2.8 times more threonine (an essential amino acid that helps build muscle protein) than skim milk and 80% more phenylalanine (more one essential amino acid that is part of the body's proteins).

2. Curd

Calories per 100 g of product: from 71 to 159, depending on the fat content.

Protein content per 100 g of product: 16, 7 g.

PDCAAS: 1, 0.

Cottage cheese is 70% casein, a slow-digesting complex protein. This means that the level of amino acids in the blood rises slowly and remains elevated for 6-8 hours. Therefore, cottage cheese is often advised to be eaten before a long break between meals, for example at night. This allows you to maintain anabolism until your next meal.

In addition, curd contains a lot of calcium, which is needed by Clayton's Health Facts: Calcium for muscle contraction and plays an important role in the transport of amino acids and creatine.

3 eggs

Calories per 100 g of product: 74.

Protein content per 100 g of product: 12 g.

PDCAAS: 1, 0.

According to the Egg and Egg-Derived Foods: Effects on Human Health and Use as Functional Foods study by Jose M. Miranda, 15 grams of egg white protein contains 1,300 mg of leucine. A recent experiment called Effects of egg white protein supplementation on muscle strength and serum free amino acid concentrations showed that leucine elicits a maximal anabolic response in the skeletal muscle of young adults, so egg white may have a major effect on muscle building.

It is leucine that stimulates the synthesis of skeletal muscle, regardless of other amino acids. In addition, leucine reduces Excess leucine intake enhances muscle anabolic signaling but not net protein anabolism in young men and women the rate of muscle protein breakdown.

And egg yolk contains 3.44 milligrams of zinc per 100 grams of product. Zinc is also beneficial for muscle growth. The 2016 study The Role of Zinc in Growth and Cell Proliferation showed that zinc is required for the production of insulin-like growth factor, which triggers muscle development.

Nutritionists often advise eating no more than four eggs per week due to the high cholesterol level (200-300 mg) in the yolk. However, despite a lot of research, there is still no consensus about the dangers of eggs for heart health.

José Miranda's article suggests that only 30% of the world's population is hypersensitive to dietary cholesterol, while the remaining 70% are hyposensitive. The former already have high cholesterol levels and can be harmed by consuming large quantities of eggs, while the latter will have more health benefits than harm. As Miranda points out, modern nutritional guidelines only allow one egg a day.

4. Beef

Calories per 100 g of product: 158.

Protein content per 100 g of product: 25 g in boiled beef.

PDCAAS: 0.92.

Beef contains a high quality protein that contains all the essential amino acids in the same proportions as in human muscle.

A 2014 study found Protein Supplementation with Low Fat Meat after Resistance Training: Effects on Body Composition and Strength is effective in gaining fat-free mass from beef. The study involved 26 healthy young people. The first group after training ate 135 grams of canned beef with 20 grams of protein and 1.7 grams of fat per 100 grams of product. The second, control group trained without further food intake. After eight weeks in the first group, the mass without fat increased by 2.3 kilograms.

The 2011 study The anabolic response to resistance exercise and a protein-rich meal is not diminished by age confirmed that exercise combined with 240 grams of beef increased muscle protein synthesis in both young (29 ± 3 years) and older adults. (67 ± 2 years) participants.

The 2015 study, The effects of beef protein isolate and whey protein isolate supplementation on lean mass and strength in resistance trained individuals - a double blind, placebo controlled study, showed that beef protein is as effective for muscle building as whey protein. After eight weeks of training and protein intake, participants consuming beef protein gained 5.7% fat-free mass, lost 10% fat, and increased their one-rep max on bench press and deadlifts compared to the group not using protein supplements.

5. Chicken breast

Calories per 100 g of product: about 165.

Protein content per 100 g of product: 31 g in boiled breast.

PDCAAS: 0.92.

The Effects of Beef, Chicken, or Whey Protein Post-Workout on Body Composition and Muscle Performance study found that chicken protein hydrolyzate has the same effect on muscle building as beef protein and whey protein. Participants in the experiment, consuming protein from chicken, increased their mass without fat by an average of two kilograms, and their one-rep max in deadlifts and bench press increased.

Chicken breast is prized among bodybuilders for its high amount of quality protein and low amount of fat - only 1.9 grams per 100 grams of product. If you have high cholesterol, prefer the breast over the other parts of the chicken. The study showed Cholesterol content in meat of some poultry and fish species as influenced by live weight and total lipid content that 100 grams of chicken breast contains 53 milligrams of cholesterol, and the thigh contains 82.9 milligrams.

6. Fish (trout, salmon, cod)

Calories per 100 g of product: about 100.

Protein content per 100 g of product: 18-22 g.

PDCAAS: 0.78.

In addition to the listed species, about 20 grams of well-digestible protein is found in the meat of tuna, chum salmon, pink salmon, mackerel, and mackerel. In addition, fish is low in calories and contains healthy unsaturated fatty acids.

Omega-3 unsaturated fatty acids, among other health benefits, also accelerate muscle growth. A 2011 study of Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperaminoacidemia-hyperinsulinemia in healthy young and middle aged men and women by Gordon I. Smith found that taking 4 grams of a prescription omega-3 acid supplement in a day for eight weeks significantly increased the anabolic response to amino acids and insulin sensitivity. After taking the supplement, muscle protein concentration and muscle cell size increased.

The fatter the fish, the more beneficial fatty acids it contains. For example, mackerel contains 2.6 grams of omega-3 per 100 grams of product, salmon - 2.5 grams, and tuna and cod - only 0.2 grams.

7. Chickpea

Calories per 100 g of product: 364.

Protein content per 100 g of product: 19 g in raw chickpeas, 8, 86 g in boiled.

PDCAAS: 0.78.

Chickpeas, or chickpeas, are more popular in the Middle East, but now they can be found in almost any major supermarket.

According to The Nutritional Value and Health Benefits of Chickpeas and Hummus, four tablespoons of chickpea hummus provides 14 grams of plant-based protein, 25 grams of fiber, and a variety of vitamins and minerals.

Chickpeas contain a complex of essential amino acids: leucine, isoleucine and valine, which are essential for muscle growth; glycine, arginine and methionine, from which creatine is synthesized. It also contains 3.43 milligrams of zinc per 100 grams of product.

This legume will be an excellent substitute for animal protein for vegetarians and a varied side dish for those who eat meat.