7 products for muscle growth

How are the products in terms of protein digestibility

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

However, in addition to the amount of protein in the products, we should also take into account its nutritional value and digestibility. Now to estimate protein digestibility applicable indicator protein digestibility corrected amino acid score (PDCAAS), amino acid or protein digestibility coefficient.

PDCAAS shows how the amino acid composition of the product corresponds to the individual's needs. The upper limit of the scale - 1.0. Products having such a coefficient best absorbed and are high-grade protein sources.

Indicators PDCAAS products listed below, taken from ArticleEmerging 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

Comerford Kevin (Kevin B. Comerford), specialist Research Foundation of California dairy products.

Remember that proper nutrition will not lead to build muscle without training.

The best foods for muscle building

1. Milk

Kcal per 100 g of product: 60.
The protein content of 100 g of product: 3.2 g
PDCAAS: 1,0.

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

OverviewMilk: the new sports drink? A Review Research in 2008 showed that milk dramatically increases protein synthesis in muscle. milk consumption after exercise in combination with strength training for 12 weeks, increases muscle hypertrophy and lean muscle mass.

StudyMilk ingestion stimulates net muscle protein synthesis following resistance exercise 2006 has shown that whole milk provides 2.8 times more threonine (essential amino acid, which is involved in building muscle protein) than skim milk, and 80% more phenylalanine (one more essential amino acid, a part of the protein organism).

2. Cottage cheese

Kcal per 100 g of product: 71 to 159, depending on the fat content.
The protein content of 100 g of product: 16.7 g
PDCAAS: 1,0.

Curd is 70% of the casein is slowly digested complex protein. This means that the amino acid level in the blood rises slowly and remains elevated for 6-8 hours. Therefore, cheese is often advised to eat before a long break between meals, such as at night. This allows you to maintain anabolism before the next meal.

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

3. eggs

Kcal per 100 g of product: 74.
The protein content of 100 g of the product: 12 g.
PDCAAS: 1,0.

According to a studyEgg and Egg-Derived Foods: Effects on Human Health and Use as Functional Foods Jose Miranda (Jose M. Miranda), 15 grams of egg white protein containing 1300 mg of leucine. A recent experimentEffects of egg white protein supplementation on muscle strength and serum free amino acid concentrations It showed that leucine is the maximum anabolic response in skeletal muscle of young people, so that the protein of eggs can have a big impact on building muscle mass.

It leucine stimulates regardless of the other amino acids synthesis of skeletal muscle. Moreover, leucine reducesExcess leucine intake enhances muscle anabolic signaling but not net protein anabolism in young men and women the rate of muscle protein breakdown.

And still in the egg yolk contained 3.44 milligram zinc per 100 grams of product. Zinc is also useful for muscle growth. StudyThe Role of Zinc in Growth and Cell Proliferation 2016 has shown that zinc is essential for the formation of insulin-like growth factor, which stimulates the development of muscles.

Nutritionists often advised to consume no more than four eggs per week because of high cholesterol levels (200-300 mg) in the yolk. However, despite numerous studies, no consensus on the dangers of eggs for a healthy heart is still there.

The article José Miranda is the assumption that only 30% of the world population are hypersensitive to dietary cholesterol, while the remaining 70% - hyposensitivities. The first already have elevated cholesterol levels and can receive harm from consumption of eggs in large quantities, while the second egg will bring more health benefits than harm. As pointed out by Miranda, modern guidelines for a healthy diet are allowed to eat one egg a day.

4. Beef

Kcal per 100 g of product: 158.
The protein content of 100 g of the product: 25 g of cooked beef.
PDCAAS: 0,92.

The beef contains high-quality protein that contains all essential amino acids in the same proportions as in the human muscle.

A study in 2014 provedProtein Supplementation with Low Fat Meat after Resistance Training: Effects on Body Composition and Strength efficiency in beef consumption to increase fat-free mass. 26 healthy young adults participated in the study. The first group after exercise ate 135 grams of canned beef and 20 grams of protein, and 1.7 grams of fat per 100 grams of product. Second, the control group practiced without subsequent meal. After eight weeks, the first group of fat-free mass increased by 2.3 kg.

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

StudyThe 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 2015 showed that the protein of beef is just as effective for building muscle mass, as well as whey protein. After eight weeks of training, and the use of protein participants consuming protein from beef, increased fat-free mass by 5.7% We lost 10% body fat, increased odnopovtorny maximum in the bench press and deadlift in comparison with the group that did not consume protein additives.

5. Chicken breast

Kcal per 100 g of product: about 165.
The protein content of 100 g of the product: 31 g of boiled breast.
PDCAAS: 0,92.

StudyThe Effects of Beef, Chicken, or Whey Protein Post-Workout on Body Composition and Muscle Performance It showed that chicken protein hydrolyzate also affects the build-up of muscle mass as beef protein and whey protein. Participants in the experiment, consuming protein from chicken, by an average of two kilos increased fat-free mass, increased odnopovtorny maximum deadlift and bench press.

Chicken breast appreciated by bodybuilders for a large number of quality protein and low fat - only 1.9 grams per 100 grams of product. If you have elevated cholesterol, give preference to the breast rather than other parts of the chicken. The study foundCholesterol content in meat of some poultry and fish species as influenced by live weight and total lipid contentThat 100 grams of chicken breast contains 53 milligrams of cholesterol, and the hip - 82.9 milligrams.

6. Fish (trout, salmon, cod)

Kcal per 100 g of product: about 100.
The protein content of 100 g of product: 18-22 g
PDCAAS: 0,78.

Besides the above types, about 20 grams of well digestible protein contained in the meat of tuna, chum salmon, mackerel, mackerel. Furthermore, low-calorie and fish contains unsaturated fatty acids, healthy.

Unsaturated fatty acids omega-3, in addition to other health benefits, more and faster muscle growth. StudyOmega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperaminoacidemia-hyperinsulinemia in healthy young and middle aged men and women Gordon Smith (Gordon I. Smith) in 2011 showed that taking 4 grams of prescription omega-3-acid supplements a day for eight weeks significantly increased the anabolic response to amino acids and sensitivity insulin. After receiving the additive increased protein concentration in muscle size and muscle cells.

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

7. chick-pea

Kcal per 100 g of product: 364.
The protein content of 100 g of the product: 19 g in cheese chick-pea, 8.86 g boiled.
PDCAAS: 0,78.

Chickpeas or chickpea more popular in the Middle East, but now it can be found in almost any large supermarket.

according to a studyThe Nutritional Value and Health Benefits of Chickpeas and HummusFour tablespoons hummus (thick mash) chickpeas provide 14 grams of vegetable protein, 25 grams of fiber and a plurality of vitamins and minerals.

The Nute complex contains essential amino acids: leucine, isoleucine and valine, essential for muscle growth; glycine, arginine and methionine, which is synthesized from creatine. Also, there have 3.43 milligrams of zinc per 100 grams of product.

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

Share your favorite recipes with a high protein content in the comments to this article.