Whole Eggs: Healthy fat + source high protein + boost testosterone Chicken Breast: low fat + zero carbs + high protein Red Meat: Boost natural testosterone + high protein Quinoa: high protein + good source of slow digesting carbs + vitamins and minerals Cottage Cheese: High protein + slow digesting protein (great before bed) 1% Milk: contains whey and casein protein Whey Protein Shake: high protein + quick and easy
When building lean muscle mass you want to keep you body in an anabolic state as much as possible. What is needed nutritionally is to maintain a positive nitrogen balance.
Let's take a look at what this means. Your muscles contain a larger amount of protein then your other body structures. High protein foods are composed of amino acids, all rich in nitrogen. Other foods lack sufficient nitrogen.
When you eat protein your digestive processes break it down into amino acids which then pass into the blood stream and are carried throughout your body. Your cells select the amino acids they need and use them in building new tissue.
Body proteins are constantly being broken down by enzymes in your cells, and if muscular growth is to be maintained, there must be sufficient amino acids available for immediate replacement.
This is what is meant by positive nitrogen balance, taking in more nitrogen then is lost by your body.
if you are looking for proteins to gain weight naturally then you must go with pulses like soybean, grains, chickpeas etc. If you are non veg then go with fish, chicken breast as it contain lots of protein content. Cheese, Mature (Large) Beans , Roasted Pumpkin, Squash, and Watermelon Seeds, Lean Veal and Beef , Lean Meats (Chicken, Lamb, Pork, Turkey), Fish (Tuna, Anchovies, Salmon), Fish Eggs (Roe and Caviar), Lentils, Pulses, and Peanuts these are the items which contain highest content of protein.