Top 12 Best Protein-filled Foods for Your Physique
Gaining muscle is no easy feat. And while a great workout routine is undoubtedly a cornerstone of improving your overall physique, a lot of guys often miss the other pillar of bodybuilding: nutrition and recovery.
See, every time you put your muscles through the wringer, your body has to rebuild them a little stronger—and that requires raw material in the form of protein. So if you’re trying to power up your build, then make sure you’re working these 12 protein-rich foods into your diet. (And then get back to the squat rack.)
Whey protein is one of the two proteins Opens a New Window. found in dairy products, the other being casein. Whey makes up 20% of the protein found in milk, but it’s the superior protein for muscle building because it’s absorbed quickly and causes a large and fast spike in blood amino-acid levels, which is exactly what you want when your body is looking to repair and build muscle fibers after exercise. Whey protein is rich in both glutamine—the most abundant amino acid in muscle—and branched-chain amino acids, which can fuel working muscles during exercise. One of the best dietary sources of whey protein: ricotta cheese.