If you have done any amount of research regarding how to build your muscles, then you know that you need to eat an adequate amount of protein in addition to performing resistance training such as lifting weights. How much protein you need to eat depends on various factors, not the least of which is how much you weigh. To help you calculate how much protein your body can handle per day, check out a previous article posted on this website dedicated to discussing how much protein you should eat, and how often you should eat it, to grow your muscles.
One thing that is very important to consider is that not all sources of protein are created equal when it comes to boosting muscle growth. It is a concept that, admittedly, I did not know until I read Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding. Prior to reading Arnold’s book, I was eating mostly kidney beans as my top source of protein and then learned that I had basically been shortchanging myself.
“Some foods contain what is called complete protein – that is, they provide all amino acids necessary to produce usable protein. Examples of these foods are milk, eggs, meat, fish, and various vegetable products such as soybeans. But even these foods contain differing amounts of usable protein per weight.” Arnold writes (page 706). “That is, even though a food might contain, say, 10 grams of protein, your body is able to use only a certain percentage of it – for example, only 7 or 8.5 grams.”
“Eggs are such a good source of quality protein that they are used as a basis of comparison in rating the protein quality of other foods, with eggs given an arbitrary value of a perfect 100.” Arnold writes. Below are protein ratings for other foods according to Arnold’s book (page 707), in addition to eggs:
- Eggs – 100
- Fish – 70
- Lean beef – 69
- Cow’s milk – 60
- Brown rice – 57
- White rice – 56
- Soybeans – 47
- Whole-grain wheat – 44
- Peanuts – 43
- Dry beans – 34
- White potatoes – 34
One thing that Arnold points out, and it is a very important point, is that you need to couple carbohydrates with your protein consumption otherwise the protein is not metabolized efficiently. In order for protein to be sufficiently utilized for protein synthesis and not for energy production, it has to be consumed with added calories from carbohydrates.
With that in mind, be leery of protein powders and shakes that contain very little carbohydrates if building muscle mass is your goal, or if those types of supplements are all you have for one reason or another, consume them with a serving of complex carbohydrates.
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Disclaimer: The contents of this article and this website are not meant to substitute for the professional advice of a doctor, nutritionist, and/or certified personal trainer. This content is provided as an educational tool to help people on their fitness journeys. While we strive to research topics as much as possible and provide useful and accurate information to the best of our abilities, we also strongly recommend talking to your doctor, nutritionist, and/or certified personal trainer before starting any workout, therapeutic, or nutritional regimen, as each individual’s needs and situations vary depending on the person.