Protein is an essential nutrient for the human body. It builds lean muscle and produces vital amino acids that replace those depleted during daily activities. According to the Centers for Disease Control (CDC), protein is present in every single cell in the human body. Active people and bodybuilders seeking to develop large muscle mass must consume good sources of high protein while minimizing fat content.
Types
Proteins come in two groups; complete proteins and incomplete proteins. High-quality sources of protein, come from animal sources that contain all the amino acids necessary to build muscle bulk. Complete sources of protein are essential to the bodybuilder.
Red meat, chicken, turkey, eggs, cheese and other dairy products are good sources of complete proteins.
Incomplete proteins contain one or more amino acids, but they do not have the full range needed for building strong muscles. These food items are useful to a bodybuilder's diet in providing partial protein sources and they include beans, rice, nuts, legumes and soy products. By combining incomplete proteins, the bodybuilder can consume the full range of amino acids necessary for building muscle. Typical combinations of incomplete proteins include combining legumes or nuts with whole grains, such as eating rice and beans at the same meal or spreading a little peanut butter on whole-wheat toast. Stir-fried veggies with peanuts, served on rice is another example of a complete protein source.
Low Fat Protein
While quality high-protein sources are vital to building muscle, too much fat is not. Saturated fat does not convert into muscle in the body, and for bodybuilders trying to achieve sharp muscle definition, this type of fat isn't welcome.
Lean cuts of beef and poultry, in addition to fish (such as salmon, haddock, sardines), provide high-quality protein without loading up on fat. Trim excess fat from your meats before cooking, and remove the skin from chicken and turkey. Venison is also naturally low in saturated fat. Avoid marbled cuts of meat.
Low-fat and no-fat dairy products are high in digestible protein without adding fat. Choose "light" varieties of yogurt, cottage cheese and milk.
Protein Supplements
Bodybuilders may supplement their protein intake with high protein powders, tablets and protein bars. Mix these products with juice for a high-protein drink or pack them in a gym bag for a quick protein fix during a workout. Supplemental protein sources are often derived from soy isolate, egg protein or whey protein isolate---all readily digestible by the body.
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