TOP PROTEIN SOURCES AND DOSAGE TIPS FOR BODYBUILDING

The Protein-Powered Path to Muscle

For muscle growth, a diet rich in high-protein foods is essential.

The amount of protein you should consume for muscle growth depends on several factors, including your weight, activity level, and specific fitness goals.

Generally, for muscle growth, it's often recommended to consume around 1 gram of protein per pound of body weight per day.

However, some experts suggest up to 1.5 grams per pound for optimal muscle growth. It's important to balance your protein intake with other nutrients and ensure you're consuming enough calories to support your muscle-building goals??.

Here are some of the best protein sources for bodybuilding:

Eggs

Provide about 6 grams of protein per large egg. They contain branched-chain amino acids and omega-3s.

Greek Yogurt

Offers 23 grams of protein per 8 ounces

Cottage Cheese

Contains 14 grams of protein per 1/2 cup.

Seafood

Such as chunk light tuna (22 grams per 3 oz.), yellowfin tuna (25 grams per 3 oz.), and sockeye salmon (23 grams per 3 oz.).

Meats

Like chicken breast (24 grams per 3 oz.), steak (23 grams per 3 oz.), and turkey breast (24 grams per 3 oz.).

Plant-Based Proteins

Including quinoa (8 grams per cup), navy beans (20 grams per cup), lentils (13 grams per 1/4 cup), and tofu (12 grams per 3 oz.).

Eggs

Provide about 6 grams of protein per large egg. They contain branched-chain amino acids and omega-3s.