Most Protein Dense Foods To Aid Muscle Growth


Aloha, my beloved reader. Have you been trying to figure out why you aren’t gaining muscle as quickly as others and your progress to get lean or buff is taking too much time? In spite of having a regular workout routine, you really are having a hard time in getting properly defined and luscious looking muscles. This (well, most probably) has to do with your diet, primarily your protein intake.

In this article, I will mention a few protein dense foods that will fill your diet with enough proteins to help you achieve proper muscle growth and different preparations that will help you turn an unadorned diet into a tastier one. So let us get on with it!


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Eggs are one of the healthiest and most nutritious foods on the planet. They are exhaustive of all good minerals, vitamins, antioxidants and good fats. However, the white portion of the egg is primarily protein. Actually, it’s pure protein. An average large egg has about 6 to 8 grams of pure protein, in the white part specifically. Now, that sums up to a considerably higher quantity of protein if you multiply the number of eggs you consume daily.

One of the best ways to extract all of the protein from an egg is to not fry it as whole but by boiling it. There are a number of egg separators available in the market but it always is a hit and miss with them and most often makes the process scruffy. The simplest way is to peel them after boiling and cutting away the white part and unmarry the yolk.

Now let’s be honest, we don’t really enjoy eating plain egg whites every day. I know it gets too boring and you try to make some good preparations. Also, to some the smell of the egg just hits right onto the dislike button in your head, so they end up ruling out this golden protein sack completely.

But there are just a few delicious combos you can make within seconds that’ll take away the god awful smell.

Combo 1:  Egg white with black pepper and a pinch of salt. It gives a nice punch and the salt makes for good subtle flavor.

Combo 2:  Egg white with hot chili sauces. Maggie, Sriracha are my personal favorites.

Combo 3:  Egg whites with Peanut butter. This preparation is high in protein but is thick/dry to eat. Best consumed when you’re drinking milk or protein shakes along.

Generally, when you’re building muscle you have to consume more protein. How much? 1-1.5 grams of protein per pound of your body weight. Eating 6-8 egg whites every morning when hungry will serve 35-50 grams of protein roughly. That should comprise of about 25-30% of your total protein requirement per day.

Eggs are cheap and easy to prepare and they are absorbed by our body completely. This is EGG-xactly why you should consume eggs daily to build meaty muscles!

Chicken Breast

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While vegetarians dislike the name, meat lovers drool over this. Chicken, our beloved protein supplement that we’ve been eating since we were kids in a variety of recipes and delicacies, but mind you, this is no jolly eating that I’ll be talking about. Forget burgers, pizzas, and pasta. What I’m about to explain will change your outlook towards health eating, well regarding chicken.

Chicken as in flesh has a good amount of protein be it legs, wings, back. But there’s one region that’s dense in proteins, the Chicken’s breast.

100 grams of chicken breast roughly contains 30 grams of protein. An average human being can consume about 200 grams of chicken breast in one meal. Which adds up to a healthy 60 grams. Seems like a good way to go. Now you might think that eating this in a sizzler or a lasagne would help you gain muscle but, no. The effect of protein reduces with carbohydrates, cheese, and dough. You gain fat by absorbing more carbohydrates, leaving behind a nice fat patty over your muscles.

The only way you can eat chicken to keep protein your priority is by eating it plain/alone. Boiled chicken is the way to go. Now you might wonder how plain boiled chicken would taste, but don’t you worry! We’ll let that be for Bear Grylls. I’m listing down a few preps for you so the next time you don’t run away from boiled chicken.

Combo 1:  Add cinnamon and salt while boiling the chicken. The broth makes the chicken salty and the cinnamon adds aroma and essence to it. (This is how I eat most of the times).

Combo 2:  Do the above mentioned and add low-fat mayo, mustard or any other chili sauce. Tabasco’s Chipotle sauce just makes it a whole lot better.

Combo 3:  If you dislike cinnamon, then you can also roast it. Roast chicken is loved by almost everyone and it tastes amazing too. Sprinkle a bit of lime and you’ve got an amazing dish.

Add 150 to 200 grams of breast chicken in your daily diet and you’ll see a change in your physique over just a few months. Get on with it!

Greek Yogurt

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Regular yogurt is generally made in a majority of houses, and its derivative, the Greek yogurt, is finding its way into many people’s diets. It is simple yogurt minus all the whey (watery liquid). The procedure to make Greek yogurt remains similar to that of regular yogurt. Simply heat milk to about 40-50 degree centigrade and then add bacterial cultures (leftover yogurt from the previous batch). Allow fermentation of milk and once it is complete you have yogurt ready. Now place yogurt in a tight-knit cloth and make a bowl-like shape, like a small sack. Pour the desired amount and hang it over your wash basin. Let the water separate and what you’re left with is Greek yogurt.

Now, why do so much effort? It’s because Greek yogurt has double amount of protein, half the amount of carbohydrates and half the amount of sodium compared to what regular yogurt contains. 6 ounce of Greek yogurt contains roughly 15-17 grams of protein. That’s great!

To some, plain Greek yogurt tastes great but it has a very peculiar tangy flavor. Now here are different ways to which you can add different flavors to it.

Combo 1: Take a glass of Greek yogurt and add half a tablespoon of honey. Tastes delicious.

Combo 2: Add saffron and leave in yogurt. The concentrates will absorb the flavor and essence of saffron.

Combo 3: You can mix fruits and make a shake out of it. The preference is yours!

Greek yogurt is personally my favorite when I’m not very hungry but still, want to get a good flavor in my mouth and drink something. Strawberries and Black grapes are my recommendations! Try asap.

Quinoa (Seeds)

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Quinoa, pronounced as KEEN-wah, is a plant and what we eat is the seed. It belongs to a plant in the goosefoot family and is not a grain.

The very best of the protein supplement for vegetarians is Quinoa as it contains all 9 of the essential amino acids that our bodies require. It is gluten-free and cholesterol-free composition makes it a key element in the diets of healthy eaters. Quinoa contains a variety of complex carbohydrates, phosphorous, magnesium, iron, copper, and zinc. It is also very high in soluble fiber content.

1/3 cup of cooked quinoa contains 6 grams of protein, 3 grams of fiber and 2.5 grams fat and roughly 160 calories. So it’s a complete package of good stuff to help you gain muscle.

Now how do we make Quinoa? It’s simple, take 1 cup uncooked quinoa, add 2 cups of water and add the mix to a simmer. Boil at low flame for 20 minutes until most of the water is absorbed. There you go! Most of you might like the flavor of plain quinoa but it gets boring over a period of time. So here are some recipes you can prepare to spice up your quinoa meal,

Combo 1:  Add cilantro, lime, and scallions to plain quinoa. A dash of black pepper will make is spicier.

Combo 2:  Add American corn, capsicum, a little light curry masala and a bit of garlic if you wish. Tastes delicious.

Combo 3:  You can add strawberries, blueberries, pineapples or any fruit mix with quinoa. This will make for a good fiber content too!

Combo 4:  Chick breast meat, zucchini, tomato, fresh basil and feta cheese will make a delicious main dish if you plan on eating for a complete meal. Add barbecue sauce or peanut sauce to make it yummy!

Preparing quinoa is very simple and takes very less time even if you’re in a hurry. Be it breakfast, lunch, evening snack or even dinner, it makes for an all-rounder candidate. Consuming a healthy bowl-full will make for your required protein intake, every day.


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When giving credit to muscle building foods, Chicken and Beef are often ranked much higher than Fish. But, let us give sea-food it’s due considering that it does aid muscle growth. When you’re on a diet and want to gain muscle, appropriate amounts and proteins are necessary to consume and it is necessary to lose fats as well. Eating lean fish provides for adequate protein percentage as well as help you cut down. Eating lean fish also leads to consumption of fewer calories, fewer carbohydrates. That way you will have to work less to achieve your goals. Fishes are also high in the mineral quotient. They contain iodine and selenium that help support your metabolic rate. Iodine feeds your thyroid glands which help burn a lot of calories, and a stronger thyroid gland equals stronger immune system.

Fishes are reservoirs of omega-3 oils. Studies have shown that if our bodies get enough omega 3 oils, we can gain more muscle. This is termed as an effect of nutrient partitioning. What this means is the conversion of calories into muscle, that would have originally been stored as fat.

Now there are a variety of fishes you can eat, but the availability depends on the region you live in. An approximate value for the protein content in a cooked fish is about 22grams per 100grams. Also, fish isn’t heavy on your tummy so you can stuff more, yet consume far lesser calories and carbohydrates. Salmon, Trout, Sardines, Tuna, Mackerel, Halibut, and Perch are fishes you can eat. Fresh is always better, canned will also do the job. There is a plethora of fish recipes and all of them being subjective, but here are a few recommendations,

Combo 1: Cut ginger and spring onion and mix together with the soy sauce in a shallow bowl. lightly score the fish. Add the fillets to the bowl, leave in the fridge for 1 hour or more to marinate. after 1 hour preheats the grill to medium heat. Grill on each side for 2-3 mins, cut more spring onions for a garnish. (

Combo 2: In a bowl add red chili powder, turmeric powder, salt and a little water and mix well to a slightly thinner paste. Apply this to the fish and marinate for 15-30 minutes. Now mix semolina and rice flour. Roll fish into this mixture and shallow fry till crisp. Squeeze half a lime over it and enjoy. (

Adding fish to your diet will be a great idea if you really want to develop your body. Besides developing muscles, your immune system and overall skin tone will improve over time. A good way to go you glam star!

Peanut Butter

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Peanuts! Are you in a hurry? Drop in some peanuts in the pockets. Are you looking for something to munch? Munch on some peanuts. Want to eat a nice sandwich? Glaze the bread with thick peanut butter. The easiest way to consume proteins is by eating peanuts or peanut butter. You literally don’t have to do much, just pop in a few or spend 30 long seconds and make a sandwich. Peanuts have fiber and protein, they help you gain muscle and keep you full for longer periods. As a result, you tend to eat less, thereby reducing the total caloric intake. Studies show that people who eat peanuts daily, eat less compared to people who don’t eat peanuts at all. Protein content is in abundance when it comes to peanut butter. Two tablespoons contain roughly 6-8 grams of protein, 2 grams of dietary fiber, 208 milligrams of potassium, more than half a gram of iron, 24 micro milligrams of folate, about 188 calories and 3 grams of sugar. Now you might think that it’s high in calories, but try eating peanut butter on a daily basis and you’ll notice how it curbs your hunger, reducing your trips to the kitchen.

Peanut butter is also a very affordable way to grab proteins, getting meat can become a little expensive depending on your requirement of protein intake.

There are many ways by which you can eat peanuts or peanut butter by including it in your diet. Here are a few ways you could include it in your daily diet.

Combo 1:  If you’re in a gaining phase, a thickly layered peanut butter sandwich will be a must, daily.

Combo 2:  Add 1 tablespoon of peanut butter to any fruit smoothie.

Combo 3:  In breakfast or evening snack, you could mix oats and milk or even some low carb crackers and peanut butter.

So, peanut butter by far is the easiest and the cheapest way to consume proteins, for when you want to cut down or lose.

Finally, you’ve gained enough knowledge about protein specific foods through this article. It’s absolutely subjective and what you choose to eat depends on your goals and preferences. Remember, the workout is just 50%, the remaining 50% is your diet. Stay focused and achieve your goals.



By | 2017-09-02T12:16:52+00:00 September 2nd, 2017|Article, Uncategorized|Comments Off on Most Protein Dense Foods To Aid Muscle Growth

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