5 Best Proteins To Eat To Build Muscle

man with muscles

To build muscle, the first thing most people think of is lifting heavy weights and protein. Eating the right foods plays a big part in building muscle as it allows for greater muscle mass and a lean body. TruBe knows that it is essential to get the right amount of protein in your diet to see changes in your body. Amino acids are the building blocks of protein and different foods contain different combinations. Leucine is the most important of the 20 amino acids which create muscle and studies show that eating around 2-3 grams will give you the maximum anabolic effect from a meal. So which foods have the best proteins? TruBe have come up with our 5 best proteins to include in your diet for muscle growth.

  1. Chicken

Chicken is probably the most common source of protein that people eat in order to build muscle. 100g of cooked chicken breast contains over 2 grams of Leucine.

     2. Eggs

Eggs are incorporated into most diets for their high quantity of protein. Just three eggs contains at least 2g of Leucine

    3. Yoghurt

Yoghurt and Cheeses

Yoghurt is great to include in breakfast meals with some fresh fruit. 1 cup of greek yoghurt contains at least 2.5 grams of Leucine. If you are lactose intolerant, there are many different types of yoghurts that are lactose free and are still high in protein.

    4. Tuna

Tuna can be eaten raw or cooked and is a great source of protein. 100g of cooked Tuna has over 2 g of Leucine Try adding some tuna to your salad or on a bed of quinoa.

   5. Soybeans

Green Soya beans

Soybeans are great to liven up salads or to accompany a meat dish. 100g contains over 3 grams of Leucine.

Don’t forget that our TruBe trainers will support you with your nutrition to help you reach your desired fitness goals. We have a range of trainers who have certified in nutrition such as Mel Rutherford who has obtained a precision nutrition certification.

To book a session, visit our website or book through our app today!

 

TruBe Outdoor Training Timetable – 31st Aug

Choose a session from the timetable below. Each session costs £10 per person but if you are a registered member of TruBe, your first outdoor session will be free!

If you haven’t registered with us, simply download our app and go through our super quick sign-up process.

Date Location
Mon 31st Aug 12.30pm (Bank Holiday) Holland Park
Mon 31st Aug 7pm (Bank Holiday) Highbury
Tues 1st Sept 7pm Clapham Common
Tues 1st Sept 7pm Fulham
Weds 2nd Sept 12.30pm Green Park
Fri 4th Sept 6.30am Hampstead Heath
Sat 5th Sept 10.30am Clapham Common

Sign up

Introducing Personal Trainer and Parkour Fitness Specialist, Rowena R

Rowena is one of our most creative trainers, regularly practicing the art of parkour. She has a great understanding of how the body moves and like most great trainers, practices what she preaches on a daily basis.

What is your biggest client success story?
I worked with a weight loss client who managed to drop from a size 20 to a size 10 by changing her lifestyle and nutrition. When we started she was extremely self conscious and embarrassed by her low fitness levels. It was great to see her confidence grow as the months went by. Her posture improved, she treated herself to a new wardrobe and actually started to enjoy the sessions! She recently ran her first 10k and has progressed from a 20 second plank on her knees to a 90 second full plank.

What do you enjoy about being a part of the TruBe Team?
I love the philosophy behind the app and the fact it caters to today’s modern lifestyles. I love the use of functional exercise in the signature workouts as this is something I am very passionate about. I encourage all my clients to be strong for a reason! I also really enjoy teaching the barre workouts as I can draw upon my background as a professional dancer.

Your favourite piece of TruBe equipment?
The suspension trainer; as it’s so versatile and can be used both in and outdoors. It is great for core strength and adds an extra dimension to body weight training, enabling you to work through a greater range of motion without losing form.

rowena blog trx

What was your last health and fitness obstacle and how did you overcome it?
In September last year, I had surgery on both my knees and was on crutches for 2 months. This was a challenging time as I am normally so active. The surgery was quite invasive and I was left with a lot of scar tissue to work with but I was determined to make a full recovery. I’m happy to say the hard work paid off and I am now stronger than before and have a newly found confidence in my knees.

Tell us something we don’t know about you?
I lived in Cuba for 2 years, speak fluent Spanish and dance a mean salsa!

What is your favourite instagram account you follow?
GMB fitness – as they offer great tutorials

What is your favourite motivational quote?
Take care of your body. It’s the only place you have to live in.

What was your latest qualification?
Parkour UK ‘Parkour fitness Specialist’. Taking the principles of free running and parkour training into a fitness context.

How do you treat yourself?
With a pair of new workout leggings. I have a ridiculously large collection of colourful leggings, but there is always room for one more pair!

rowena blog leggins

What is the best piece of advice you have received from a mentor?
If it doesn’t challenge you it won’t change you.

How do you find balance in your life?
I’ve learnt to be very strict about my days off work and rest days from training. Duvet day is sacred! It’s so important to take time out for myself and to give my body a chance to rest, yet not always easy to stick to. When I feel like I need a break I’ll take some time out for a walk by the river and a nice long stretch in the sun.

To book a session with Rowena, download the app and find her as one of our featured trainers.

Introducing Personal Trainer: Zycco W

Meet Zycco W, a TruBe trainer and bodyweight strength training expert.

What is your biggest client success story?
This would have to be Mark Fisher. Mark had a stroke over a year ago and the whole of the left side of his body stopped functioning for a year. When I first started training Mark, he ate quite badly and could not stand up or straighten out both arms. It took him 10-20 minutes to walk down a short road.

With my training, he has become a lot more confident, being able to stand up on his own and he can straighten both his arms. It now takes him 3-4 minutes to walk down the same road. His eating has drastically improved.

What do you enjoy about being a part of the TruBe Team?
TruBe is a lot like Uber for personal Trainers. I love the way TruBe has incorporated an on demand app into the fitness industry, making Personal training more flexible in London.

What was your biggest health and fitness obstacle and how did you overcome it?
I started my bodyweight training journey over a year ago. It’s been very challenging mentality, but I love pushing myself always trying to improve and get stronger. I am looking forward to being a well known bodyweight specialist.

zycco blog 1

What is your favourite piece of TruBe equipment?
The resistance bands. I use them on a regular basis and I’m always trying to think of new ways to incorporate them into my workouts.

How do you treat yourself?
I treat myself by doing other things I love such as photography, videography and graphic design. I also like a cheeky pizza.

What is your favourite instagram account you follow?
My favourite Instagram account would have to be gymrat.nuff_said & mr_barfreakz.

What is your favourite motivational quote?
“If not now, when.”  “Love and Give, and it shall be returned.”

zycco blog 2

What is the best piece of advice you have received from a mentor?
The best advice from a mentor would have to be “You are your own brand, everything you do represents your brand, so be the best you and be proud of you.”

How do you find balance in your life?
I find balance by practicing being in the moment, enjoying being with whoever I am with and doing whatever I am doing.

To book a session with Zycco, download the app and find him as one of our featured trainers.

Part 2: How To Build Muscle Using Your Bodyweight: Lower Body-Workout

The next workout in our building muscle through bodyweight series is focused on the lower body. As we covered in part one, building muscle in the upper body places an emphasis on your chest, back, arms, shoulders and abdominal muscles. In this post, we’ll share techniques to build lower body muscle, which will help you to burn more fat whilst not exercising.

The most impactful way to build lower body muscle involves many variations of single leg exercises and powerful movements for a short period of time.

1. Pistol Squats: Three sets of six repetitions on each leg.

pistol squat

Simply put, the pistol squat is a one-legged squat. The aim is to get as close to the floor as you can (see picture above), holding the other leg out in front of the body.

If you are new to this exercise you may need to hold on to something, such as a suspension trainer or a wall, in order to maintain balance and alleviate body weight from the pushing leg. It is important to control the downward motion as much as possible to keep tension in all leg muscles for the whole movement.

2. One-Legged Suspension Trainer Lunges: Three sets of eight repetitions on each leg.

TRX one lg squat

The goal of this exercise is to do a split squat with a suspension trainer. Add a partner to hold down your shoulders and make this exercise more challenging, or you can do a normal squat which will make it a bit easier.

3. 40-meter Sprints: Eight sets with 1 min. rest.

sprinting

Sprinting with good form and powerful strides will build great quality, well-balanced muscle. When running, pull your knees to waist height to build valuable core muscle in lower abs and obliques. To ensure a powerful stride, push the floor behind you as hard as you can.

Now that you have two quick sessions to work both your upper and lower body, take advantage of the London summer weather and impress onlookers at your local park.

To build muscle, maximum effort is needed throughout the whole session, from every set to every single rep. If you struggle to do this on your own, download the TruBe app to book a personal trainer on demand in London.