While many nutrients play a vital role in optimising and promoting muscle growth, one nutrient stands above all others in stature and importance: Protein.
But, with so many foods to choose from, how will we ever know which sources of protein are the best?
If you talked to 100 bodybuilders and asked them what they thought the best sources of protein were, it’s a good bet that the majority would lead off with beef, and probably follow with chicken or fish.
They would be wrong. (Sorry, but it’s true.)
While it’s true that beef, chicken and fish are all excellent sources of protein, there are better sources. In this article, I’m going to explain to you how proteins differ, and why it’s crucial to stick to only the top sources of protein; 5 of which I’ll give you right here.
First of all, the usefulness (i.e. the effectiveness for growth of muscle) of a source of protein is determined by its biological value. The higher the biological value, the more useful and important that particular source of protein is for your muscle building efforts.
The following is a list, in order, of the top high sources of protein in whole foods:
1: Egg whites – (93.7)
2: Milk (84.5)
3: Fish (76)
4: Beef (74.3)
5: Rice (64)
So there you have it. If you stick with these high protein packed bodybuilding whole foods and print this list off next time you go to the store, you can’t go wrong.