As any seasoned bodybuilder already knows, protein is the most vital nutrient for muscle growth. Novices take heed: No matter how much effort you put into your workouts, if you aren't going to supply your body with the amount of muscle building protein it needs to sustain muscular growth, you will not see any significant gains.

So why exactly is protein so important, and what are the top muscle building protein sources? Let's figure it out.

Protein is a macromolecule that is made up of a chain of smaller monomers called amino acids. The individual amino acids that are formed once protein is broken down, after it has been consumed and digested, are used for thousands of functions in the body.

Getting the ideal muscle building protein is very important for people who are looking to build their muscle size and strength. Protein is important for not only optimizing the muscle building process but also repairing damaged muscle tissue.

So we now know that can't get bigger and stronger without muscle building protein; the next step is to find out the best source of it.

Here's a list of food sources that provide you with a powerful protein-packed punch and ensure that you maximize your muscle gains.

Eggs – Eggs are one of the best quality sources of muscle building protein, and no, you don't have to consume them raw in order for them to be effective. Scrambled, hard boiled, or fried, adding eggs to your breakfast is a great way to start the day by ensuring that your muscles get their protein fix.

Lean Red Meat – Forget what you've read in all those diet blogs; lean red meat is another excellent muscle building protein. As compared to any other protein source, red meat contains the highest concentration of growth-supporting nutrients. The best choices are sirloin cuts or extra lean ground beef.

Poultry – Let's not forget chicken and turkey. These are excellent sources of protein. Keep in mind that when eating poultry, you should focus on the white meat portions. The white portions are extremely high in muscle building protein and very low in fat.

Milk – This is another great muscle building protein source, and it offers a variety of muscle-building benefits. Milk contains about 8 grams of protein in every 250 ml cup.

Casein is the slowest absorbing form of protein available, and 80% of milk is made up of it. Casein gels in the stomach and can take up to 4 hours to be fully digested. Casein helps your body stay in an anabolic state for longer periods of time, owing to its timed release.

Milk also contains short-chain fatty acids that help to support muscle growth and provides a great spectrum of amino acids. One good thing about milk is that it can be added to many recipes or to your protein shake. Go get your milk moustache today.

Fish/Seafood – You can provide your body with a good 30 grams of muscle building protein by simply consuming a can of tuna. Best of all, it has zero carbs and fat. Some of the other great choices are salmon, cod, and halibut. Fish and seafood can offer you more than just protein. They also offer the benefits of omega-3 fatty acids, which aid in muscle building.

Peanut Butter/Peanuts – Peanut butter/peanuts contain a lot of unsaturated fat, and this can be actually beneficial to your health. Peanuts are also a good source of muscle building protein. Instead of opting for the commercial stuff, opt for natural peanut butter that does not contain saturated fat.

Cottage Cheese – Like milk, cottage cheese is also casein protein. As a result, it is digested very slowly. It is also very high in natural glutamine, which is the most abundant amino acid in your body.

Whey Protein – One of the most popular and effective supplements in the bodybuilding industry, whey protein is the highest quality muscle building protein that you can put in your body.

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