Hello and welcome to the continuation of ‘Foods That Build Muscle’ – Are you having fun with your diet yet? Let’s talk about dairy and egg foods to mix things up a bit!
Dairy and egg proteins are also, like meats, complete proteins which make them great muscle building foods!
I went into a little more detail about what complete proteins are in the meat article but to recap – Complete proteins are of a higher biological value than incomplete proteins which means that your muscles can make better use of ALL the amino acids in the food to help you build muscle fast.
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Although dairy foods are a good source of protein, many dairy foods such as cheese and milk contain many carbs (consisting mostly of sugar) and sometimes too much fat. So dairy proteins are recommended, however certain dairy foods should be consumed in moderation. (unless your goal is to audition for Big Momma’s House 3 😉
Egg’s are another great source of protein and also good foods that build muscle. The problem with eggs come when you are eating too many whole eggs (or too many yolks). The yolk of an egg contains a nice amount of protein, however it also contains a lot of fat and cholesterol which will also help expand you in all the wrong places! The way around this is to eat egg whites which are purely protein.
If you like the yolks – one or two yolks a week won’t pose a problem. One of my favourite things to do is make scrambled eggs with four egg whites and one or two whole eggs. Add pepper and you’re good to go 🙂 Any more yolks than this and your heart won’t be best pleased with you!
So without further ado, here is a list of dairy and egg products that build muscle fast, along with any additional information.
SEMI – SKIMMED MILK
Protein – 3.3 Grams
Carbs – 5 grams
Fat – 1.6 grams
Calories – 48
Protein – 13.7 grams
Carbs – 3.6 grams
Fat – 1.9 grams
Calories – 90
There are too many types of cheese to mention here but the majority of cheeses contain lots of protein and even more fat. A lot of which is saturated. For example, a 100 grams of cheddar cheese gives you 25 grams of protein and 33 grams of fat! For this reason, cheese is best eaten sparingly.
FRUIT YOGHURT – Low Fat
Protein – 4 grams
Carbs – 18 grams
Fat – 1.2 grams
Calories – 100
WHEY PROTEIN CONCENTRATE – (Below figures are for 1 scoop full NOT 100 grams)
Protein – 21 grams
Carbs – 3-5 grams
Fat – 2-3 grams
Calories – 120
Protein – 10.5 grams
Carbs – 1 gram
Fat – 0 grams
Calories – 50
WHOLE EGG – BOILED
Protein – 12.6 grams
Carbs – 1 gram
Fat – 10.6 grams
Calories – 155
That concludes another chapter of the ongoing ‘Foods That Build Muscle’ article! Hopefully, you’re now more educated about dairy and egg proteins and understand what they are about. Remember that variety is the spice of life and you’ll need a mixture of many types of foods to have a nutritionally well balanced diet.
Some types of foods will be better to consume more of than others – High fat/high sugar dairy and egg products are foods that you’d be better off eating sparingly if you would like to stay as lean as possible while packing on muscle.
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Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.
Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.