Eating certain foods in conjunction with weight training enhances the rate at which your muscles repair themselves and become stronger. A review of over 30 papers and studies reviewing the relationship between protein consumption and the synthesis of lean muscle published in the August 2009 edition of the Journal of the Canadian Chiropractic Association concluded that muscle synthesis is enhanced by controlling the type, amount and timing of protein consumption. Consuming about .75g to 1g of protein per pound of body weight daily helps build muscle mass. Consume complete proteins that contain all of the amino acids that the body can't produce on its own. This list is by no means exhaustive but touches upon some of the best and most complete protein sources available.
Whey Protein
Whey protein comes in the form of a powder that you mix into water, juice or milk. Natural flavored protein powder may also be added to mashed potatoes, soup or oatmeal. Multiple studies, including one published in Nutrition Journal in 2004 from Ohio State University, showed that the consumption of whey protein supports lean body mass gain when paired with a short-term, power-based weight training program. Whey protein is quickly absorbed and utilized by the body, so it's best taken soon after a strength training workout. If you are a vegetarian or cannot tolerate whey, this same study showed that soy protein produces a similar result.
Eggs
One egg contains about 6g very high-quality protein and contains 5g fat. To get 20g to 30g of protein in each meal, you might overload on fat if you eat five or six whole eggs in one sitting. Instead, combine two whole eggs whose yolks contain important nutrients and help improve your amino acid profile with four or five egg whites. Eggs' reputation for contributing to high cholesterol is unfounded; dietary cholesterol does not seem to raise overall cholesterol levels.
Lean Beef
Beef is often maligned for being high in saturated fat. If you choose lean cuts, such as flank steak or beef tenderloin, you minimize the amount of saturated fat consumed and ingest a high-quality protein that contributes to muscle growth. In a study published in the Journal of the American Dietetic Association in September 2009, researchers found that a moderate serving of 113g of lean beef, containing about 220 calories and 30g of protein, increased muscle protein synthesis by approximately 50 percent.
References
- Journal of the Canadian Chiropractic Association: Nutrition and muscle protein synthesis: a descriptive review.
- Nutrition Journal: Soy versus whey protein bars
- Journal of the America Dietetic Association: A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects.
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