Protein For Muscles: Protein is very important for building muscles. It helps in repairing and maintaining muscle tissue. Lack of protein in the body can cause many problems. According to The American Journal of Clinical Nutrition, a normal adult person should consume 0.8 grams of protein per kilogram of body.
However, a new research has recently revealed that people who want to build muscles need more protein than this. This makes the body strong and muscular. In such a situation, let us know what are the biggest sources of protein and how we can include them in the diet…
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6 biggest sources of protein
1. Chicken
A 3 ounce serving of chicken provides 27 grams of protein. It is high rich protein food. You can get the protein needed by your body by including Simple Baked Lemon-Pepper Chicken or Creamy Parmesan Garlic Mushroom Chicken recipe in your dinner.
3. Salmon
Salmon is an excellent food source of healthy fat and heart. A lot of protein is found in it. A 3 ounce serving of salmon provides 19 grams of protein. Eating this fish at least twice a week completes the weekly protein rotation.
3 eggs
Egg is also a protein rich food. Only 6 grams of protein is found in one big egg. You can eat fried or hard boiled eggs. You can include recipes like 10-minute spinach omelette and egg salad in your diet.
4. Peanut Butter
If you do not eat non-veg, then among plant based protein rich foods, maximum protein is found in peanut butter. 7 grams of protein is found in just 2 tablespoons of peanut butter. Peanut butts can be eaten in the classic peanut butter and jelly sandwich. It can also be used in peanut dressing. You can make some peanut butter energy balls and eat them while on the go.
5. Low Fat Paneer
Creamy cottage cheese is a natural source of protein. It can be easily included in a balanced diet. It can be used in recipes like Creamy Spinach Dip and Florentine Lasagna Roll-Up. Just one serving of 1/2 cup low fat paneer provides 12 grams of protein.
6. Pulses
Lentils are an excellent plant-based protein source. It is rich in macro. Antioxidants, fiber, vitamins and minerals are also found in abundance in it. Good protein source for vegetarian people. 1 cup of cooked lentils provides 18 grams of protein. You can include lentils in your diet with everything from lentil soup to fried eggs and greens.
Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.
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