Protein Foods For Muscle Gain

Gaining muscle can help improve your daily function and appearance. More muscle may also improve your athletic performance in certain sports. While a diligent workout program is essential to muscle growth, so is a focused dietary plan. Complete protein foods contain all the amino acids that your body is unable to produce on its own. These essential amino acids are intrinsic to muscle growth and repair. Include certain foods regularly to enhance your efforts to maintain and build lean muscle mass.

Beef

Lean beef provides a high quality dose of protein without an excess of saturated fat. Cuts such as the eye of round, top sirloin and 97 percent lean ground beef are the leanest options. A study in the "Journal of the American Dietetic Association" published in September 2009 confirmed that a 4 oz. serving of beef containing 30 g of protein improved muscle synthesis by 50 percent. Tripling the serving, however, had no additional benefits.

Whey Protein

Whey protein comes in a powder and is derived from the cheese-making process. It provides all the essential amino acids the body cannot produce on its own and is easily and quickly digested. Because of this, whey protein is favored by bodybuilders and gym goers for post-workout supplementation. Have between 15 and 25 g of whey protein in a smoothie shortly after an intense strength-training routine to help your muscles begin the repair process, the time at which muscle growth occurs.

Fish

Fish, particularly fatty types such as salmon and mackerel, contains essential omega-3 fatty acids along with an average of 6 g of protein per ounce. Omega-3 fatty acids help promote hormone production that stimulates muscle growth and helps protect you from muscle breakdown.

Eggs

Eggs provide about 6 g of protein each. The protein is readily used by the body to help with muscle repair and growth. If you are concerned about cholesterol, scramble one egg with several egg whites -- which contain no cholesterol or fat and provides 3 g of high quality protein each.

Milk

Drinking milk directly after a workout has been shown to increase the rate of muscle synthesis. A study published in the April 2006 issue of "Medicine and Science in Sports and Exercise," found that participants who consumed milk following a resistance-training routine experienced a greater concentration of certain amino acids that improved muscle synthesis. Whole milk was mildly more effective than low- or non-fat milk. Whole milk contains saturated fat, however, which can increase your chances of developing heart disease if consumed in excess.