Protein is composed of amino acids, which are essential for muscle development. Unfortunately, some high protein foods are difficult to digest. The best way to build muscle is to consume high protein foods that the body can easily absorb. According to Protein Faceoff, an article published by Muscle and Fitness magazine, the Protein Digestibility Corrected Amino Acid Score (PDCAAS) determines how many amino acids in protein actually make it to the muscles. The foods listed below all received a perfect score.
Egg Whites
Egg whites are a fairly easy way to add protein to any diet. Simply hard-boil a few eggs and eat them as a healthy snack. One large egg contains about 6 grams of protein. About 3.6 of those grams are found in the egg white. People watching their saturated fat or cholesterol intake should stick to egg whites.
Cottage Cheese
Cottage cheese is a source of easily digestible whey protein. It contains about 15 grams of protein in a half cup. Products made from cow’s milk all contain whey protein, but cottage cheese is one of the highest sources. The problem with natural sources of whey protein is that they are frequently high in saturated fat. To combat this problem, always look for low-fat or fat-free options. Whey protein is also sold as a powder in many health food stores.
Yogurt
Yogurt is a type of casein protein. It contains between 4 and 6 grams of protein per half cup depending on the brand. Check the product label to determine the exact amount of protein per serving. Certain types of yogurt are loaded with sugar and preservatives, so try to avoid these options. Instead, purchase an all natural plain yogurt. Add honey or fruit for extra flavor. Casein protein is also sold as a stand-alone product in many health food stores.
Soybeans
Soy protein is the only vegetarian and vegan source of protein. Two of the highest concentrations of soy protein are found in soy nuts and soybeans at 39 and 16 grams per half cup serving respectively. Soy milk is a close follower at 10 grams for an 8-ounce serving. The advantage of soy protein is that most products are lower in saturated fat than meat-based sources of protein.
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