What Are The BEST Protein Sources to Build Muscle? (Eat These!)


today we are going to eat like Hercules

what is this gonna consist of sir it's

gonna consist of seven whole meals I

think two steak meals there's gonna be

two fish meals two chicken meals there's

also gonna be there's gonna be a protein

drink and here's the key although

ingesting lines blood isn't necessary we

all know that protein plays a major role

in muscle growth failing to get enough

protein means that your muscles won't

recover and grow to the best of their

ability however getting enough protein

shouldn't be your only priority it's

vital that you also take into account

the sources that you're getting your

protein from as you want to ensure that

they're high quality sources because as

you'll see in this video doing so can

enable you to maximize muscle growth and

optimize your recovery and performance

but before we dive into what the best

protein sources are let's first take a

look at what makes a protein source good

in the first place generally there's two

main factors that determine the quality

of a protein source one leucine content

which is an essential amino acid shown

in a number of studies to be the most

potent amino acid at stimulating muscle

protein synthesis and to digestibility

which is simply the proportion of amino

acids from the protein that can then be

digested absorbed and used for protein

synthesis and growth thus the higher the

leucine content and higher the

digestibility of a protein the better it

will be for muscle repair and growth so

what protein sources meet this criteria

well research has indicated that

animal-based protein sources are

generally better for protein synthesis

and growth than plant-based protein

sources and the reason for this as

explained in this literature review from

the Journal of nutrition is that

animal-based proteins typically have a

higher digestibility and a higher

leucine content than plant-based

proteins do which are also often

deficient in other essential amino acids

as well but to be clear this does not

mean that you can't maximize growth if

you only ingest plant-based proteins but

it does mean that there's a few things

you'll have to implement

which I'll go through later on in this

video but for now let's take a look at

the various animal-based protein sources

and determine what might be best

so based solely on the criteria I

mentioned earlier whey protein powder

comes out on top it's been shown in

multiple papers to have both the highest

leucine content and the highest

digestibility when compared to various

other protein sources and since research

also indicates that most individuals

need roughly 2.5 grams of leucine in a

single meal to maximize protein

synthesis it makes it a very practical

and calorie wise option of doing so

however you don't just want to rely

exclusively on way as your main protein

source because if you did you'd be

missing out on the various

micronutrients and minerals that other

protein sources provide which can play

an important role in your recovery of

performance and perhaps even augment

muscle growth for instance was actually

really interesting is that recent

research has indicated that certain

micronutrients found in whole food

protein sources may actually boost the

resulting protein synthesis response to

a greater degree illustrating this one

20:17 paper compared the protein

synthesis response between roughly 20

grams of protein from egg whites versus

roughly 20 grams of protein from whole

eggs they found that the whole eggs

elicited a protein synthesis response

significantly higher than the egg whites

which of researchers stated could not be

attributed to the differences in caloric

intake but rather was likely because the

yolk in whole eggs contains several

micronutrients that are potential

candidates to augment the protein

synthesis response now although this is

a relatively novel finding the results

of other recent studies are in support

of this as well

displaying the potential importance of

micronutrients for recovery and growth

so what I recommend is stick to a way

for your pre or post-workout meal given

its convenience and superior

digestibility properties but don't rely

on it excessively throughout the day as

it's lacking in micronutrients instead

it's a good idea to incorporate some of

the following high-quality whole food

protein sources as well eggs are very

affordable and as I mentioned rich in

various micronutrients

and you can definitely add egg whites to

them as well for more leucine and

overall protein lean meats such as

chicken breast extra lean ground turkey

and grass-fed beef are all great options

with a high leucine content and rich in

a variety of important minerals lean

fish such as tuna and oily fish rich in

fatty acids such as wild salmon and

mackerel are recommended as well given

the various benefits of their omega-3

content which is have stated in past

videos may actually play a role in

muscle recovery and growth these are all

excellent protein sources that each have

a rich composition of essential amino

acids and different micronutrients that

have been widely supported by the

literature to support muscle growth so

you want to incorporate a variety of

these into your diet in addition slower

digesting protein sources such as casein

protein powder and foods high in casein

such as Greek yogurt and cottage cheese

are worth discussing as well this is

because research has indicated that

although fast digesting proteins are

preferred during the day when there's

not a very long break between meals high

amounts of slow digesting protein is a

preferred choice during longer periods

of over six hours without food such as

overnight since they will elevate

protein synthesis for a longer time

thus strategically ingesting a high

amount of a slow digesting protein

either shortly before you sleep or if

you know you won't be ingesting protein

for six hours or longer would be

recommended in order to maximize growth

that was for plant-based protein sources

although they're essential for vegans of


I'd recommend everyone aim to

incorporate them as well for both

sustainability and the additional fiber

and micronutrients and various

phytochemicals that they provide however

as I mentioned earlier plant-based

protein sources don't stimulate protein

synthesis as well as animal-based

protein sources do but there are ways to

compensate for this for instance as

shown in this 2019 review by Georgia

Mellon and colleagues 20 grams of a

plant-based protein often doesn't elicit

an adequate protein synthesis response

but the consumption of a greater amount

of plant-based protein and or mixing

different plant-based protein sources

raises the muscle protein synthesis

response to a significantly greater

degree therefore with plant-based

protein sources it's a good idea to

ingest a greater amount at a time and/or

makes different sources within the meal

or throughout the day to optimize the

protein synthesis response and for your

reference here are various plant-based

sources you can incorporate that are

relatively high in protein and rich in

the various essential amino acids so the

some of the video up here are the main

points that you want to keep in mind

just note that at the end of the day

total protein intake is what's most

important for supporting muscle growth

but at the same time you also want to

pay close attention to the quality of

the protein that you're ingesting and

for the reasons I previously discussed

that's a sudden in the past your

nutrition will hands-down be the most

important factor when it comes to

transform in your body I used to be

completely lost as to how to approach my

nutrition and I know a lot of you out

there are in the same position this is

exactly why with my bill to the science

programs I not only cover training but

also stress the importance of nutrition

and even developed a custom-built

nutrition software designed to optimize

your diet based on your own stats and

goal and it get started you can simply

head on over to build with science comm

and take my starting point quiz I have

up in order to discover which program is

best for you also I know a lot of you

struggle with meal ideas so it highly

suggest giving me a follow on Instagram

where within my stories I share a lot of

my own daily meals recipes and the

reasoning behind them which I think a

lot of you will find useful as always

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video please do let me know in the

comments below what other nutrition

topics you'd like to see me cover and

I'll do just that thank you so much

everyone I'll see you next time