Highest Sources of Protein to Build Muscle Fast

Protein is categorized as a “macronutrient” just like fats and carbohydrates. But unlike fats and carbohydrates, the body does not store protein, so there is no storage to go to when protein is needed. What is not needed the body will excrete as waste. So, with that said you should eat protein at regular intervals throughout the day to build muscle effectively. I suggest eating 6 small meals a day instead of the traditional big three and consume a good quality source of protein with each of them. Below is a list of over 40 good sources of protein. 

However, I should mention that the amount of protein which our body can digest and use for muscle building purposes is not always 100%. The most easily digested natural protein source are whole eggs. The percentage our body's absorbs egg's protein source is 94%. Because eggs contain the best protein digestion rate of any natural source, eggs are given a protein BV "Biological Rating" of "100" and all other protein containing food sources are rated according to how easily they are digested in comparison to egg protein.

Today, there are protein powders which digest even easier than egg protein and can be used by our bodies more than the 94%. These protein powders would have a protein rating higher than 100 which is noted on the table below the highest natural sources of proteins.

Highest Natural Sources of Protein

1. Any lean cuts of meats
2. 100% Whey Protein Shakes 
3. White meat or Poultry
4. Any Raw Nuts, Peas, Beans (not refried), Lentils or Legumes high protein foods for vegetarians
5. Most fish
6. Any seafood
7. Raw Almonds -
8. Lightly Cashews
9. Lightly peanuts
10. Tuna
11. Sardines
12. Trout
13. Salmon
14. Bass (fresh water/sea)
15. Cod
16. Crab
17. Crayfish
18. Flounder
19. Steaks with fat trimmed off
20. Oysters (half shell)
21. Shrimp
22. Beef (range-fed or game)
23. Lean Chicken breast (skinless)
24. deli Turkey breast
25. Skinless Turkey breast
26. deli Turkey
27. Scallops
28. Egg whites
29. Eggs
30. Egg beaters
31. Leanest cuts of Beef like Red round steaks and roasts, top loin, top sirloin and chuck shoulder and arm roasts.
32. Leanest cuts of pork like pork loin, tenderloin, center loin and ham.
33. Well-trimmed Leg of lamb
34. Top Round Leg cutlet or Chop cuts of Veal
35. Cornish hen
36. Hazelnuts
37. Pecans
38. Pistachio nuts
39. Natural peanut butter
40. natural cashew butter
41. natural almond butter
42. Pumpkin seeds
43. Sunflower seed

Biological Value

The Biological Value (BV) is a scale of measurement used to determine what percentage of a given nutrient source is utilized by the body. The scale is most frequently applied to protein sources. Biological Value is derived from providing a measure intake of protein, then determining the nitrogen uptake versus nitrogen excretion. The theoretical highest BV of any food source is 100%. With that said,"BV" refers to how well and how quickly your body can actually use the protein you eat.

Below is a list of various sources of protein and their BV Ratings.

Protein Ratings
FOOD	PROTEIN RATING
Eggs (whole)	100
Eggs (whites)	88
Chicken / Turkey	79
Fish	70
Lean Beef	69
Cow's Milk	60
Unpolished Rice	59
Brown Rice	57
White Rice	56
Peanuts	55
Peas	55
Whole Wheat	49
Soy beans	47
Whole-grain Wheat	44
Peanuts	43
Corn	36
Dry Beans	34
White Potato	34

Here is a short list of some protein sources you can find in supplements today. Notice how they compare to the natural sources listed above:

Protein Ratings
PROTEIN SUPPLEMENT	PROTEIN RATING
Whey Protein Isolate	159
Whey Protein Concentrate	104
Casein	77
Soy	74

SEE HOW IMPORTANT PROTEIN IS TO BUILD MUSCLE