Which protein products help build muscle?

The most important points in brief

• Anyone who wants to build muscle as a hobby athlete should pay attention to the intake of proteins.
• Not all proteins are the same. The more similar a protein is to an endogenous protein, the better it is for building muscle.
• That also means: animal proteins are better than vegetable proteins in this case.
• Anyone who is not a vegetarian or vegan can cover their protein needs with dairy products, meat and fish.

Anyone who has decided to get a little more muscular does not necessarily have to take out a subscription to the gym. With the right sports equipment, muscle building can also be done from home. You can get support with the right protein supply. But what exactly do you have to consider? In this post we give you a few tips on how you can build muscle with the support of protein.

Protein supplements can help build muscle

There are numerous protein supplements that are ideal as a dietary supplement to support the body in building muscles. They can also be an ideal source of energy if you are on a diet with the aim of losing weight. As a rule, for example, protein powder - also called protein powder - is an agent that is obtained from various vegetable and animal protein sources. These include, for example, peas, soy and rice, but also eggs and milk. Many protein products also contain minerals and vitamins, such as magnesium or calcium. This covers the complete need for minerals, proteins and vitamins that you have as an athlete or during the diet.

However, it does not always have to be preparations that contain proteins. There are also tons of different bars or shakes that contain protein. However, proteins are also found in abundance in everyday foods. In the following, we will introduce you to these products and explain how large the proportion of proteins is in each case.

Egg white is - unsurprisingly - primarily contained in eggs. These proteins are of absolutely high quality and ideally support the development of muscles. This also applies to low-fat quark: Lots of proteins and only a small amount of fat. It is precisely this combination that makes mozzarella, chicken, natural yoghurt, tuna and grainy cream cheese so valuable if you consume proteins for muscle building and want to avoid supplements.

There are also proteins in nuts and the like

Word has got around that nuts are healthy - but proteins for building muscle? Yes, they are also found in nuts, as well as in kernels and seeds. In addition to proteins, these foods also contain valuable, monounsaturated fatty acids.

Salmon is also endowed with fatty acids, but with omega-3 fatty acids. The oily fish is healthy because it contains a lot of protein - just like beef. However, you should eat beef less than fish and it is better to eat tofu every now and then instead. Because tofu is also rich in - in this case of course vegetable - proteins.

Rice and oatmeal also contain proteins that promote muscle building

It may come as a surprise, but brown rice also contains protein. When you combine rice with legumes, you have a tasty and protein-rich meal. Legumes include beans, lentils and peas. And oatmeal is also rich in protein and provides valuable fiber. The same applies to whole wheat pasta and kidney beans.

In addition, all of these foods - brown rice, legumes, kidney beans, oatmeal, and whole wheat pasta - have so-called slow carbohydrates. These are long chains with several sugar molecules. These are digested very slowly by the human body, with all the constituents of the food being extracted more thoroughly. Put simply, slow carbohydrates are healthier than fast ones. Fast carbohydrates are for example contained in lemonade, honey, mashed potatoes, ice cream, corn flakes.

If you enjoy eating fruits that are high in protein, buy fresh bananas, raspberries, blackberries, and apricots. It is ideal if you occasionally enjoy one of these types of fruit together with natural yoghurt - a real protein diet without a lot of fat.