Like chicken, turkey is a low fat protein source that is adaptable to different meals and recipes. TurkeyĪ cup of chopped turkey contains 37.23 g of protein, while a turkey drumstick contains nearly 27 g of protein. ![]() ChickenĪ medium chicken breast without skin weighing 120 g contains 35.5 g of protein.Ĭhicken without the skin is a low fat protein source that someone can easily add to different meals and recipes. EggsĪ boiled or poached egg contains 6.28 g of protein.Įggs contain the amino acid leucine, which research indicates is essential for muscle synthesis.Įggs are also a suitable source of B vitamins that people need to produce energy. Some also contain carbohydrates and fiber, while many others contain beneficial micronutrients. The following are foods containing protein to help someone build muscle. To optimally build lean muscle mass, it is also essential to create a calorie surplus by consuming more calories than a person burns. Vitamins, minerals, and water help people perform well, recover from exercise, and maintain their general health. They should also make sure they are adequately hydrated. To support any training program, including resistance training, people need to eat a healthy diet that includes vitamins, minerals, and healthy fats. However, people who take part in high-volume training may require more than this. The ISSN suggests that consuming 45–55% of daily calories as carbohydrates is sufficient for a general fitness program. Carbohydrates replenish glycogen stores in the muscles and liver and help to avoid fatigue during training. To build muscle optimally, individuals also need to consume enough carbohydrates. People performing high-intensity resistance training may benefit from up to 3 g of protein per kg of body weight per day. ![]() ![]() The International Society of Sports Nutrition (ISSN) advises that consuming 1.4–2.0 grams (g) of protein per kilogram (kg) of body weight per day is sufficient for most exercising individuals to build and maintain muscle mass. Share on Pinterest Yunio Baro Gomez/EyeEm/Getty ImagesĮating the right foods can help someone build muscle, recover from training, and maintain their energy levels.
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