What's the Best Meat for Building Muscle?

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Posted on Monday 27 June 2011

Protein is the number one ingredient for building good quality lean muscles. By eating the right quantities you'll get big muscles. Protein is most commonly found in meats such as chicken, fish, beef and liver.

But you want two things from your protein. It needs to be as lean as possible and it needs to contain a high quality protein. If the quality isn't high - your muscles won't reach their full potential.

Although not considered a strict meat - eggs are the best source of high quality protein. Eggs contain many other vitamins and minerals and are also a great source of energy and carbohydrates.

Second to eggs, chicken and fish contain high levels of protein. Chicken breast are the best because they contain about 30% protein per 100g.

Fish also contains about 20 - 30% protein and is high in omega 3, 6 and 9. Omegas 3, 6, and 9 are great for keeping the brain active.

Beef is high in protein. However, it can also be high in saturated fats. Grass-fed beef tends to be lean and there are cuts which are considered lean meat.

How often should I eat meat?

Unfortunately there is no single answer for everyone. We all have different body types and therefore different amounts of protein we can consume per day. As a guideline - for bulking - aim to consume about 1.5 grams of protein per pound of body weight.

Once you know how much protein per day to be eating - you can then work out how often to eat. For most, eating every 2 to 3 hours is about right. Aim to eat smaller meals more often. Consume about 30 grams of protein per meal.

Or to break that down - eat 1 chicken breast (30 grams protein) followed 2 to 3 hours later by 1 fillet of salmon (30 grams protein) followed 2 to 3 hours later by 4 eggs etc.

Should I supplement meat with a protein shake?

Ideally no. Your body will benefit from proper meat. However, there are times when you just can't eat a proper meal. 

Sometimes you might be in a rush or simply just not hungry. This is when protein shakes such as cyclone can be really handy.

Try to avoid more than 2 protein shakes per day. Always stick to a well balanced diet containing carbohydrates, protein, vegetables and fat.

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