What Are The BEST Protein Sources to Build Muscle? (Eat These!)
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- Опубликовано: 20 июл 2024
- We all know that protein plays a major role in muscle growth. Failing to get enough protein means that your muscles won’t recover and grow to the best of their ability. However, getting enough protein shouldn’t be your only priority. It’s vital that you also take into account the PROTEIN sources that you’re getting your protein from, as you want to ensure they’re high quality protein sources. Because as you’ll see in this video, choosing good sources of protein and the best protein foods to build muscle can help you build muscle faster!
Now, to start, it’s important to realize that there’s two main types of protein sources; animal based protein foods and plant-based protein sources (food sources for vegans for example). Research has indicated that animal based protein sources are superior to vegan protein sources due to their higher digestibility and leucine content. And within the animal based protein sources, whey protein powder comes out on top. However, rather than exclusively relying on protein powder, it’s important that you also incorporate natural protein foods and lean protein foods since the micronutrients found within them play several key roles in improving your performance and may even augment the protein synthesis response. Examples of protein foods of the best protein sources based on this are extra lean meat, fatty fish, and eggs. Casein-rich foods like greek yogurt and cottage cheese are also excellent options but may be better eaten before bed due to their slower digesting properties.
As for protein rich food for vegetarians, this is where you’ll have to be more careful. Vegans can definitely build muscle as fast as non-vegans by choosing the best vegan protein sources to maximize protein synthesis. And the best protein foods to do so are lentils, chickpeas, beans, tofu, tempeh, and high protein vegetables. But it’s important that you have a greater amount of plant-based protein per meal and/or mix different sources in order to maximize the protein synthesis response since these plant-based sources don’t stimulate protein synthesis as well as animal-based sources do.
And as I’ve said in the past, your nutrition will hands down be the most important factor when it comes to transforming your body. I used to be completely lost as to how to approach my nutrition and I know a lot of you out there are as well. This is exactly why within my Built With Science Programs, I not only cover training but also stress the importance of nutrition. In fact, I even developed a custom built nutrition software designed to optimize your diet based on your own stats and goal.
To get started today, simply hit the link below to take the start-point identification quiz to determine which training and nutrition program is best for you:
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STUDIES:
Literature review:
link.springer.com/article/10....
Micronutrients in whole food protein sources:
www.ncbi.nlm.nih.gov/pubmed/2...
jissn.biomedcentral.com/artic...
www.ncbi.nlm.nih.gov/pubmed/2...
Thanks so much for your continued support, I hope you enjoyed this vid - and don’t forget to give me a follow on IG to stay updated (instagram.com/jeremyethier/ )
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What about a nationality reveal? I've been wondering about that because of your surname ever since I started watching your videos last summer.
Push pull leg workouts pleaseeee
Do a AMA or show something of your "personal" life :D
Hey can you make a series on injury rehab?
Do 1 on best post workout meal, or Workout C best full body workout 😀
You’re awesome Jeremy! Congratulations on almost crossing the finish line 🏁 to 1 million. Maybe you could do a video on setting or reaching milestones (big or small). Enjoyed the protein suggestions. I try to take in as much as I can through my daily diet.
Hey man I'm currently striving to reach some goals on my channel. I'm trying to deliver as much value as I can during the journey. take a look and lmk what you think.
Winner of a video, I been tryin to find out about "which has more protein meat or broccoli?" for a while now, and I think this has helped. You ever tried - Tanarah Noteworthy Transcendence - (just google it ) ? It is a smashing one off guide for discovering how to get rid of your painful tooth cavities naturally minus the headache. Ive heard some amazing things about it and my friend got excellent results with it.
Did anyone notice how he holds his fork at 3:16
Wtf seriously
@@NomadBale Looks weird but good
@@canos9649 yeah like a caveman 😂
@@NomadBale A caveman with a comfortable hand posture
Nothing wrong how he holds..it works right? When I eat, I use my hands..no fork or spoon!
Thank you man, I’m down 70 pounds and you’ve given me a lot of advice to accomplish that, now time for some muscle growth with all this protein!
no problem
You don't need to lose weight first and then start building muscle. You can do both in the same time...damn,sorry but you don't understand this guy
@@wedeservetobehappy1754 No
@@wedeservetobehappy1754 you will lose weight automatically when you remove sugar and garbage from your diet. As long as you keep track of your calories/protein needed to make gains and don't go overboard it'll be fine. You don't need to lose weight, but when you cut garbage out it just happens.
did it work?
There's a third point to consider for what constitutes a good protein source, especially if you like to stay lean....ratio of calories per grams of protein. Greek Yogurt has about 1g of protein per every 10g, which is good. 170 calories for 17 grams of protein (roughly). For the same amount of calories of peanut butter, you get only 8 grams.
Good idea, but the calorie count does not matter if the sum of it is still within your daily caloric needs range.
Exactly. We want the most bang for our buck
@@maplesap It does matter if you are aiming for a calorie deficit, though. For maintenance or bulking it doesn't matter as much because you have more wiggle room, but if you only have 1800 calories in a day you don't want to mindlessly eat low volume calorie dense food with lower amounts of protein.
please do not eat beans before the workout. you’re welcome
Facts😂
😂😂😂
You definitely deserve the one mil sub list man. I always enjoy your videos and you put so much work into them. It definitely shows!
Thanks Jeremy!
I really enjoy watching your training videos and research based information...keep up the great work..
Damn it, literally just came back from the shop, and now I see this. Still hella glad this video was made. Really looking forward to this.
I was just thinking about ordering a pizza and i get this notification. 😂
Immobile lame why did t you order it ?
Treats are okay!!!! in moderation. YOLO
cheese and ham are great sources of protein m8. Eat that pizza!
Cheat day today, let's go!
Meat lovers pizza while bulking could work out pretty well
Best channel for hypertrophy questions. Honestly good channel for overall health 👌🏼 and the video editing keeps getting doper
Downloaded a lot of your videos so informative. Plus you talk straight to the point not like the PT who annoyingly talk too much and too loud. Great work!
3:14 Yes, using cutlery for the first time can be a daunting experience...
Lee McDaid - Donegal 60fps I'm dead lol
5:03 Pro tip: you should deglaze that pan with water to make a sauce. It adds like zero calories, makes your dieting more flavorful, and makes dishes much easier!
Michael Ted Lee or cook with some oil. Damn, that pan looked bare. I mean, no wonder why most people hate dieting. I get added fats when dieting add up, but if you’re not posing for a show, add some flavor. A lot of that food looked bland or over cooked. Woof.
@@ADballa28 what you mean you dont like over cooked extra lean ground turkey that has the texture & taste of sand pebbles
@@gideonamare160 Gordon Ramsay would like to follow you on Twitter.
yea he literally didn't add any oil or water and burned the pan
Been here since u had 100 k subs and that was not even that long ago. Your one of my favorite youtubers because all of the great information in your videos.
Yeah buddy 1 mil soon,well deserved,good job and thank you!
Jeremy, please do a video on Mind-muscle-connection. What it is, its impact on training and how to improve it if you have a bad MM connection.
As a vegan I really appreciate you including plant based options in your videos! Keep it up Jeremy!
👏🏾✊🏾🌱
Me too :)
How to actually enter your comment:
"I really appreciate you including plant based options in your videos! Keep it up Jeremy!"
S K lmao right. Three words in and they already gotta state they vegan...
You weak ass beta vegan bitch
Your videos are so informative and so fun to watch 😍 I never get bored even for a second 😍 So engaging 👏🏻 Keep up the good work Jeremy!
We are so near bro! The best gym youtuber! Love you Jeremy! You should do Q&A I think
Thanks Jeremy!
You definitely deserve 1 Mil subs! 🙌🔥 Really love your science based approach! 💪
Sure!
this nigga everywhere
nigga how do I see you on every single video for 2 years now
Jeremy, Greatly appreciate the time and effort that goes into each video man! Much success to you in the future brother!
Great video, with good sources to back it up. My boy even linked the research papers on the description!
I really appreciate the fact that you have taken the initiative to find science based facts regarding what protein source might benefit one more than others, since it is not about what source is good or bad, but it helps i.g. me, when choosing my source for a meal. Thank you for sharing super helpful content, Jeremy!
Louise Jeanette Jensen i agree, the time it takes to find valuable research is scarce. He devotes his time to specifically chooses the best possible component to optimise gains. Most people just ignore this fact.
Vegan Gains is already recording his response lmao
Ikr
He's a loser tho lol who cares
@@youtuber_00786 he's science-based. I guess you dislike that.
Lmaooo
ruclips.net/video/8bH7NuB5vkk/видео.html
3:19 thats the face of someone really enjoying his food.
Mohsin Rao and holding the fork like an idiot
I swear man Jeremy is the best w helping me at gym keep it up bro that’s sincere from me
Love how you included both plant based and meat protein source. Very good information. LOVE IT!
Mate. Rly. I was in the process to overthink my eating habits for muscle growth. You are the best ^^
i can't afford to buy this food everyday besides eggs, chickens, and fish
Lentils are cheap dog
Damn that dude called a dog 👀
@Koen 145 Depends where you are. If you're in the New England area, getting a lobster roll is the equivalent of buying a Costco hot dog for example.
@Koen 145 tuna is cheap
Beans and lentils are cheap especially if you buy dried and not canned.
Always high-quality information, gj Jeremy!
This video is amazing. You put a lot of work into it. Thank you for the info.
Man love your channel 🤘🤘🔥🔥
I do intermittent fasting, I'm going to try Casein protein when approaching my fasting window.
Nice thumbnail brah😱💪🏾 Love the intro 😂
Nutrition college student here. I agree with all of your points. Well done video.
Hey Jeremy, I never knew that I wanted this video but I did, so thnx.
@Golden Knight of course. The science based information with studies to back it is bound to be wrong? Stfu kid
Golden Knight yes because scientists go by the name of “golden knight” and call out informative videos to be inadequate without any evidence backing your statement. After being called out for your shit instead of presenting facts you give a 4-year olds kids insult. Congratulations, you just portrayed yourself as someone with very lacklustre intelligence Mr. “Scientist”.
Oh yeah yeah brother
I love that you incorporate plant-based diet, thats the move!
Was currently searching for foods with high protein as I am quite fed up with only chicken, egg and whey. Thanks for uploading this video! Very informative.
Another vid from my idol 💪👌🔥. Thank you for another upload 💯
Best fitness info in all yt, Spanish community included. Great job dude👌
3:18 that's a new way of holding a fork lol
Still a super underrated channel, could you please consider making a shopping-list video or one where you would actually be in the store and show us what we could get. Thank you so much for your informative content.
Clear concise and informative which I subscribed ages ago.
Thank you Jeremy EATER! 😅
Lol
Sees Jeremy uploads,instant like because that quality always 100
quality 0
Your video quality gets 100 times better and better
Thanks Jeremy, your videos are very informative and well researched.
Please make a video on imbalances!
My left trap seems bigger/longer than my right, which sometime interferes with compound lifts
I agree with this request I would also like to see a video based on imbalances
"Take your hat off when sitting at the table to eat." Sorry, I had a flashback.😂
BEST VIDEO ON PROTEIN SOURCES !!! 🔥
THANKS
Awesome video, learnt alot thanks!
Could you make a video on how to get shredded and have a nice summer body, cause I'm starting to cut now, but I don't have a proper plan
Hey man, I'm actually documenting my entire cut on my channel. You might find it helpful, I try to give information the entire time. Check it out and lmk if you have any questions.
How would you know how many calories are being burned during a workout 🏋️♀️?
smartwatch/ fitbit
Another great content! Thank you for your hard work..
I was just going to ask if you could record meal idea videos but it looks like I’ll just go over to IG! Thanks for a great video !!!
4:59 why I can't stand stainless steel cookware
My man scuppin that yogurt licked it then put it back straight Savage
I love it, so much that I make my own, that's how I eat it.Then again I've been eating it since I was little. Translation to English is Sour Milk lol.
Thanks for the great Video Jeremy!
Great educational video, I took notes on it thank you👍🏼
The Agoge Diet is probably the best diet for getting more muscle. I struggled for so long until I started following it.
Great vid Jeremy! Personally I've experienced no issues going from an omnivore-diet, to a plantbased one. As you mentioned in the vid, as long as you mix your protein sources, you're good. Legumes, grains/starches and nuts/seeds, get these during the day and you'll get your aminos.
Love from India. One of the best channels. Keep up the good work.
Everytime im thinking about a topic, you make a video about it. 🙌🙌
also, make a video on what protein power is the best for bulking and the best for cutting
Yo Jeremy, check-out Vegan Gains response to your vid.
Yea he makes him look like the dumbass he truly is 😂
Vegan Gains made a great response on these false claims.
grinder23 whatever you say 😶
False indeed.
@@mikeyfrommichigan8420 Look up Tony Gonzalez. He's an NFL player who wrote the All pro diet. He actually promoted incorporating vegan foods but he acknowledged that he got weaker as a full-time vegan so his nutritionist had to incorporate meat into his diet in order for him to stay competitive in the NFL.
Awesome work! Super informative video 👍🏼
great video! Just what I was looking for
What separates your channel from the others is your level of research and supporting scientific sources. Nice job.
Tim Mosso's Sunglasses yeah
Always nice to have that research
But he provided no research! HAHA
huh?
ruclips.net/video/8bH7NuB5vkk/видео.html
He got totally debunked. Check vegan gains response video.
Sardines. $1.52 a tin and 22g of protein in 4oz. Eat two for lunch
Tastes horrible
Yess, finally, thanks a lot for this video 💓
cant wait your 1M subs. you are the best.
Push/pull workout please!
PLEASEEEE... Been waiting on that
@@dominiquechenevert2760 ff
Yessss
yea no legs needed
@@EvsPersonal he already did one on legs
If only I had enough money to order those stuff, I am eating 3 eggs per day and that's about the protein I get for a day 😕
Me too ,🤫😣
we the same dude, meat here in the Philippines are expensive as fuck lol.
@@mercilessbxng3140 we need to be strong in the early hard times of life. I'm sure we all will have better source of protein once we start working so let's be optimistic ☺️
@@mercilessbxng3140 rice
Canned salmon is sold at aldi's for $2
Super useful and easy to digest the info. Thanks again Jeremy. Badass tattoo by the way
Thanks for your videos Jeremy ! Greetings from Greece mate!
So never miss yolks!!
Yup, why would you miss that cholesterol and saturated fat!
Hey, Can you guide how to fulfill the protein requirements for a vegetarian ??
stop being one
Eat more meat
@@maxpaumen508 don't be a dick
that escalated
Frotified plant milk too
Thanks Jeremy! It's a delight, watch your videos!
You are one smart cookie thankyou for this video very important information on here
I usually tell my clients that if it had a face before it got to your plate it is probably a good source of protein.
well, you're wrong ruclips.net/video/8bH7NuB5vkk/видео.html
4:59 EGGcellent video brother
Great video! Great job! Very helpful!
Jeremy, I like the information you share. Very elaborate and helpful. Thanks for sharing.
Can’t wait for Vegan Gains to see this video
Lmao, he has better things to do. Why would he react to this irrelevant sellout that is full of shit and doesn't know shit about nutrition. If vegan gains wanted to, he'd destroy this idiot.
Robert Medak stfu
@@robertmedak4058 Can you guys suggest good nutritionists that post stuff like how to spot fake peanut butter or like how spot bad meat or like what to look for in the supermarket. I think you got the point. My number 1 is health and longevity, my number 2 ia gym and gains thats why thanks a lot
@@diandimitrovv5670 If health and longevity was your #1, you wouldn't eat any animal products.
@Batman sure, he is cientist and has a lot of cientific evidence to back up his bullshit!
The best protein for bodybuilding or the best for OVERALL health?
Hahaa that's the catch :)
Make a series on this one please. Especially how to measure most common foods etc. This can easily be like a 2hr long video . Great work as usual Jeremy.
You and Jeff Nippard are without a doubt 100% the best fitness channels on RUclips. Great video as always!
Check out Vitruvian physique
Your right arm is noticely bigger then your left in the thumbnail
My arms are like that, I put it down to all the wanking...
4:59 is he actually cooking meat without any oil/fat?!
It's okay, scrubbing those pans are part of his exercise routine
Meat with high fat content don’t need oil, like if you have a very fatty piece of pork then you don’t need a lot of oil
Maybe it's like bacon, it has so much oil you dont need any added
So? I do it all the time, you just need a good pan (with non-sticking surface). 😀
I cook beef mince without oil. Only works if your meat is real fatty
congratulation!! 1000,000 subs
So awesome that you include plant-based sources, plants are on a definite rise!
So basically whey protein, poultry, beef, & fish, and Greek yogurt or cottage cheese before bed.
don't forget eggs! My go-to protein source every day
Woaaaah sounds like a heart attack before bed!
i struggle to fulfill my daily protein requirement 😥😥😥
I'm assuming you're not meal prepping then? Research your foods and plan ahead. Meal prepping, in my opinion, is key! You'll see the gains in no time
Great video as always, man. Very informative. But please tell me that’s not the way you actually hold a fork 3:16 😂
Thanks for the informative content 👍
Do a cheat day video for the big million!
People want to be as stong as a bull. They forget bulls eat grass.
Amazing video as usual... thank you very much!!
Thanks mate, awesome advice as ever🤙☝️👊💪🏋️♂️