Pure Protein
Most of these foods are not “pure” protein, but they are high enough to be thought of as such. For instance, chicken breasts actually score low in this category in terms of percentage of calories from protein, but many bodybuilders rely on them as their number-one source year-round. These foods can be eaten by all bodybuilders at all times.
High Protein
These foods are good for adding mass because they offer a generous amount of protein and also contain enough dietary fat to boost the total calorie count. When you’re trying to increase your bodyweight and muscle mass, you need more calories, and the added fat from these foods will tip the calorie equation toward your goal.
Double-Duty Protein
Foods in this category provide plenty of protein and a hefty amount of healthy fats. Although the percentage of calories from protein is less than 20 for some of these foods, they are nonetheless excellent choices for most bodybuilders. Healthy fats, such as omega-3s and omega-6s in these foods, are notoriously deficient in many bodybuilding diets.
Milk Protein
Dieting bodybuilders tend to shun milk products even fat-free cheese, yogurt and skim milk in the belief that consuming these foods will interfere with fat loss. In fact, they may have the opposite effect. Calcium in dairy foods actually triggers hormonal support to facilitate fat loss during a reduced-calorie diet.Bodybuilders ought to incorporate plenty of fat-free dairy products in their cutting strategies. If you’re in a bulking phase, low-fat milk, cheese and yogurt are great choices because they’re not only abundant in protein and calcium, but they also contain conjugated linoleic acid
Plant Protein
Unless you’re a vegetarian bodybuilder, you probably don’t turn to vegetables and legumes as a primary source of protein. However, many vegetables do contain the macronutrient, and some have a substantial amount. (Every item on this list contains a higher percentage of calories from protein than whole milk or ground beef!)
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