Fuel your muscles with protein-rich foods to boost immunity and achieve greater physique

TOFU

For vegetarians, tofu is a rich source of high-quality protein. Tofu contains 17g of protein per 100g of serving. It is also a good source of calcium, vitamin B, and iron, is low in saturated fat and contains no cholesterol

TUNA
When it comes to healthy eating, tuna is on the top of the list. It is rich in protein, low in fat and calories, and is also an excellent source of essential omega-3 fatty acids. The properties present in tuna also aid in the build-up of muscle tissues in the body and are good for those who wish to lose weight.

MEAT
For every 100g serving, most lean meats provide around 30g of protein. Chicken broilers have the most with 32.8g of protein or 27g in half a chicken breast. Pork loin and chops have 30 grams per 100 gram serving or 19.2 grams of protein per chop.

TURKEY
Hailed as one of the healthiest of meats, turkey contains glutamine, an amino acid present in muscle tissues.Studies have shown that glutamine not only enhances the immune system but also increases protein synthesis (which leads to increased muscle mass) and nitrogen retention and decreases muscle breakdown and recovery time after a workout.

FISH EGGS
Though often eaten as a garnish or spread, fish eggs pack a lot of protein. Compared to chicken eggs, which only contain 13.6g of protein per 100g serving, fish eggs provide almost twice as much at 28.6g of protein per 100g serving.

EGG
Whether boiled, fried, poached, or scrambled, egg is a rich source of protein without the extra calories. Egg protein contains all the essential amino acids required by the human body and this is why protein powder manufacturers often base their products on egg protein.

WILD SALMON
Also known as the king of fishes, salmon is tasty, flavorful, and one of the best bodybuilding foods you
could ever get. It is also a good source of omega-3 fatty acids, which
are good for the heart. Make it a point to include salmon dishes to your bodybuilding meals and you will never go wrong.

MILK
Milk has been known to be a rich source of calcium. But what most people are not aware of is that it also contains conjugated linoleic
acid or CLA. According to a study published in the Journal of Nutrition, CLA reduces body fat while preserving muscle tissue.

YOGHURT
Yoghurt is a bi-product of milk and is a healthy source of protein, calcium, magnesium, and other essential vitamins. The probiotics found in yoghurt also aid in digestion and better absorption of protein and other important muscle nutrients.

LOBSTER AND CRAB
Shellfish like lobster and crab are good sources of protein and are low in fat. Commonly served baked, steamed, or in a bisque, a 100g serving of lobster contains 26.4 grams of protein, or 43 grams per lobster. Crab, on the other hand, provides a little less with 19.4 grams per 100 gram serving.

CHEESE
Of all cheeses, the low sodium Parmesan cheese provides the most protein with 41.6 grams per 100 gram serving. It is followed by regular whole Parmesan at 35.8 grams of protein per 100 grams. That is 10 grams of protein per ounce, and 3.6 grams per cubic inch. Other cheeses like mano, mozzarella, and Swiss provide around 28 to 30 grams of protein 100 gram serving. The softer cream cheeses or spreadable cheeses provide the least protein with only 16 grams per 100 gram serving.

OLIVE OIL
Believe it or not, eating more of the right kind of fats can facilitate gains in lean muscle. Monosaturated fats like olive oil stop the breakdown of muscle tissues and protect joints-just what you need after a workout.

This article was originally published in Garage Magazine March 2012

Banner image by Rob Sarte
Model: Clint Karklins
Grooming: Renee Solis
Images from Unsplash