Make sure your diet includes the proteins I recommend in this article for better and faster muscle gains.
Muscle IS protein.
And you need protein to build muscle.
However, just wolfing down protein from any old source may not yield the results you desire.
Some proteins are far superior to others. There are basically 2 factors you need to watch for:
(1) Is it a complete protein?
(2) What is its bio-availability?
Being a ‘complete’ protein refers to the amino acid profile of the protein. A protein that contains all the aminos is called a complete protein. The more complete, the better.
The bioavailability of a protein refers to the amount of that protein that will actually end up getting absorbed and used by the body. The higher the bioavailability, the better!
Here’s a quick list of protein bioavailability:
But we have to balance out the above figures with the actual AMOUNT of protein in the foods e.g. milk might be high in bioavailability, but you’d have to drink a hell of a lot to get enough protein.
So my top sources are:
(1) Whey Protein (Isolate followed by concentrate) [My recommended European protein | Recommended US protein]
(2) Eggs (whole)
(3) Red Meat
Let me quickly explain the ‘159’ score of whey (since 100 is supposed to be the highest). Whey is manufactured to be pre-digested so that it is absorbed even faster than any solid food. So it therefore can score above 100.
(Are you a vegetarian? See my top vegetarian sources of protein for bodybuilders.)
So, can you check all of my top proteins off your list? I hope so.
What other types of protein do you love and include in your diet (nuts? seeds? cheese? beans?). Let me know below 😀
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I notice that you recommend the gold standard whey but wouldn’t it be better to take a carb free protein like isopure zero carb? especially with the low or no carb approach you take.
@Jim. It depends on your diet. I’m on the GLAD diet now (have been for a couple of years). When I did MANS I used Isopure. I recommend it for MANS and TSPA. O.N. whey is fine for people doing GLAD and for the high carb portions of MANS and TSPA.
Hey Mark thanks for the list but what about pork
Should we worry about biliousness from the consistent consumption of whole eggs?
Nice info about bioavailability, thx Mark.
Here is a link about protein that i stumble upon yesterday, hope it can add some useful knowledge for you.
Do you know of any whey isolates that have no flavoring added? I don’t react well to artificial sweeteners. I’ve been using a GNC brand because that’s all I can find locally.
Dave: I buy 20kg bags of MPI from a manufacturer and split it amongst the boys. I’m sure I’ve seen someone selling manufacturers 20kg WPI bags.
Here you go, found a link: https://www.ebay.com.au/itm/1-x-20kg-Professional-Whey-Protein-Isolate-Powder-WPI-100-Pure-Natural-/140809870296?pt=LH_DefaultDomain_15&hash=item20c8ec1bd8
Made in the USA apparently…
You can get unflavored whey protein isolate (and creatine, and soy protein, and lots of other stuff, like nuts and spices and so on) from BulkFoods.com — https://www.bulkfoods.com/237-wholesale-protein-powder.html
“All natural undenatured whey protein isolate powder containing 90 percent protein. 1/4 cup contains 20 grams protein.” $57 for 5 pounds
They have 90% soy protein isolate for $37 for 5 pounds for the vegetarians, and TVP fairly cheap, too.
@Gary. Around 80 BV for pork, buddy.
@Kevin. I never had any issues around that, and have never known anyone to neither. When on the MANS diet I ate 30-40 eggs per week, every week for 3-4 years straight. Eggs are THE super food. And eat the whole thing, not just the white.
@Dave Trowbridge. I don’t know where you live, so it’s hard to say. If artificial sweeteners is the problem (as opposed to flavorings) you can get NAKED whey here https://goo.gl/7r4zDI
Actually, in that whey the flavorings are all natural too as well as the sweeteners. Apart from that just buy an unflavored whey.
Sorry about the off-topic question but when will TSPA3 be available, I thought it was supposed to be by the end of June?
Thanks to all for the pointers to protein sources.
Mark, it’s not natural vs. artificial that concerns me, it’s the indigestible sugars, as I must follow the FODMAP diet to control IBS. These Fermentable Oligo-, Di-, and Mono-saccharides And Polyols are found in a lot of natural foods (beans being the most obvious), and most if not all artificial sweeteners are such sugars as well. I think that many people who think they’re gluten sensitive are actually reacting to the polyols in which wheat is very rich.
I’ve recently stopped using Whey because I diacovered it causes gastro issues for me…along with eczema rashes. I switched to Raw Meal (vegan protein) and Hemp protein. It does me well. 🙂
Always great info, musclehack great site, seriously love it
I’m a 6’3″ tall 16 year old who currently weighs 190 pounds.
I’ve been on this curriculum(5 days a week at the gym, hour on cardio, hour on weights) for about 3 weeks now. I eat 0 carbs and I eat about 1500 calories a day. So far I have lost no weight but gained some muscle. I need to lose some pounds FAST.
My workout consists of:
30-60 minutes high intensity cardio
45-60 weights, different group every day
hey mark its me again please give me your opinion on my work out schedule and diet if its gonna increase my lats size so…volume cycle 7-10 reps and whatever THT workouts are on the muscle hack app, and i eat MANS DIET STYLE and my lats(especially upper lats) are the smallest part of my body and ive been lifting for two years THT style
MONDAY – low carb shoulders and traps
TUESDAY – low carb legs
WEDNESDAY – low carb tris,bis,forearms
THURSDAY – low carb back
FRIDAY – low carb chest and abs
SATURDAY – 7am to 2 pm low carb. back workout at 1 pm to 2 pm consisting of dumbell pullovers, lat pull downs, DB bent over rows and negative only chin ups then carb up 2 pm saturday til sunday(rest day) 11 pm. THANKS MARK YOU’RE THE BEST!
@Mark. Next Monday – 30th Sep 😀
@Dave. The whey I recommend only uses sucralose to sweeten. I personally use the naked whey sweetened with stevia.
@Dayna. Thank you 😀
@Ian. You’re going about it all wrong. You need little to no cardio, and you need weight training 5 or even 6 times a week. Some carbs won’t hurt either. You should take a look at my Total Six Pack Abs book https://www.totalsixpackabs.com/
@Jesh. Since you’ve already hit your lats, I’d recommend no more than 4-6 sets to failure on Sat. That’s all you need. MANS diet looks fine to me.
I once bought raw whey with out any sweeteners in it, I almost puked, it tastes worse than sour milk, I stuck with it for a couple of weeks as didn’t want to waste it but finally gave in and tossed it. No matter what I tried adding to it, that taste was still their. Then you’ve also got that after taste that just doesn’t go away.
Mark…another awesome article!
P.m. I tried your low carb pizza last night…wow! Phenomenal! The cheese base was perfect!
Love it. Thanks for sharing