Protein Sources
Fish: Fish such as salmon and tuna offer a significant source of protein. A total of 25% of the weight of salmon you eat is pure protein. Other good fish sources are mackerel, herring and other oily fish. They not only offer you protein, but also a range of vitamins and minerals, including Omega-3 fish oils. White fish also provide protein and other nutrients, but not so much carbohydrate.

Chicken: White chicken meat consists of 30% protein – more than fish, but with fewer other healthy constituents. However, it is leaner than fish and offers much less fat. Almost all bodybuilders use chicken as a major source of protein.

Soy Protein: There is no vegetable source of protein as good as the soy bean, and common forms of soy apart from the bean itself include tofu, soy milk and edamame, an immature form of the bean. Soy is packed full of amino acids, vitamins and minerals.

Eggs: One egg offers around 5 grams protein in a very easily assimilated form. In fact, no other protein source is so easily assimilated by your body than the egg protein that is contained primarily in the white (albumin). If you want to build muscle rapidly, then eat eggs because your body will convert egg protein into amino acids and then into muscle tissue. Eggs also provide the cholesterol essential for the biosynthesis of testosterone.

Beef: Lean beef is another excellent source of protein: in fact lean beef contains 27% protein, not much lower than that of chicken and more than fish. However, it does not contain the nutrients that fish offers, and also contains saturated fats – up 10% or more of fat overall.

Shellfish: Shellfish such as oysters can contain up to 20% protein and only a small amount of fat. Oysters are very rich in zinc, as are many other shellfish, and zinc plays an important part in the synthesis of protein from amino acids. Without zinc you would not be able to build muscles from dietary protein.

Cheese: Cheese contains protein, and many weightlifters and bodybuilders eat cottage cheese because it can contain up to 14% protein. Cheese also offers the B vitamins and cottage cheese is low in fat.

The best way to gain muscle bulk is to eat a good muscle building diet containing the protein sources above plus some carbohydrates to ensure that your glycogen stores are maintained. Oily fish will provide carbohydrates in the form of fats, and chicken, eggs and beef will help maintain a good supply of amino acids.

You should also eat complex carbohydrates such as rice, potatoes and wholemeal bread to make sure that your body does not use your muscle tissue as a source of energy. There is a fine balance between too much and too little carbohydrate in your diet, and this balance is an individual one. What works for you might not work for your partner. This is why it is important that each individual works out their own muscle-building diet.

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