The regular workout routine is undoubtedly a cornerstone of improving your overall physique, many people often miss nutrition (Protein-rich Foods) and recovery. It’s important to eat the right amount and the right kind of protein-rich foods to get its overall health benefits.
Every time you put your muscles in the gym for the workout, your body has to rebuild them a bit stronger and that requires protein in the form of raw material. So if you are trying to power up your body, then make sure to include these protein-rich foods into your diet along with your regular workouts.
Best Protein-rich Foods:
Whey protein is one of the best protein-rich foods. It is found in dairy products. Whey makes up to 20% of the protein found in milk, but it is the best protein required for muscle building because it is a fast absorbing protein and shows a fast spike in blood amino-acid levels. This is exactly what you want when your body is looking to repair and build muscle fibers after exercise. Whey protein is rich in both BCAA and glutamine. Glutamine is the most abundant amino acid in muscle and branched-chain amino acids(Bcaa), which can fuel working muscles during exercise. The best dietary source of whey protein is ricotta cheese.
Casein makes up to 80% of the protein found in the milk. The higher concentrations are found in cottage cheese and Greek yogurt. Unlike whey, casein is slowly absorbed, by increasing blood amino-acid levels. Casein’s anti-catabolic properties result from these sustained increases in blood amino-acid levels, which is ideal for managing the balance between muscle breakdown and muscle building. Research shows that casein to be eaten late at night can improve muscle building and recovery from exercise while you sleep.
3. Pea Protein
Pea protein is a popular plant-based protein. It is easily digested and contains high levels of essential muscle-building components such as glutamine and branched-chain amino acids. 100 grams of peas contains seven grams of protein. Pea protein is also available in the form of supplement. A common complaint of plant-based protein powders is related to their grassy and earthy taste and texture, pea protein powder is comparatively mild in both taste and texture.
Chicken is the best protein-rich food for muscle-building. It’s a lean protein source of all necessary amino acids and can be prepared in numerous ways. 150 grams of chicken yields around 40 grams of protein and good amounts of leucine. Opt for boneless, skinless chicken breasts or thighs to get essential proteins and minimize the time needed to cook and prepare this essential source of protein.
Soy protein is one of the plant-based protein-rich food that includes all the essential amino acids. Some research studies show that soy protein is equally as effective in building muscle as whey protein. However, soy protein contains around 15% less leucine than whey protein. Dietary sources of soy protein include tofu, Edamame beans, and soy-protein supplements. Consuming Fifty grams of soy protein daily helps lower cholesterol levels by about 3%. Eating soy protein and maintaining a healthy diet can be a good choice for your heart health.
Beef is an excellent source of total protein and essential amino acids such as leucine. Grass-fed beef is generally leaner, but there’s no difference in the quality of protein. Grass-fed beef contains more omega-3 fats when compared with conventional beef. Apart from protein Lean beef is also an excellent source of zinc, iron, and vitamin B12.
Quinoa is an ancient grain famous for its highest protein content. Unlike other grains, quinoa contains all nine essential amino acids – the amino acids that your body can not make, they are also important for muscle building. Hence, it is called a complete source of protein. Quinoa contains 8 grams of protein per cup. It is an excellent plant-based protein source for vegetarians and vegans.
Salmon contains slightly less protein per serving than chicken or beef, but it is packed with health-optimizing long-chain omega-3 fatty acids EPA and DHA. This is heart healthy. Selecting wild or farmed salmon fish doesn’t change the protein content but it does influence the fat content: Farm-raised salmon contains more pro-inflammatory omega-6s and fewer anti-inflammatory omega-3s than wild salmon. The protein and fat combination found in salmon fish makes it ideal for combining with fibrous vegetables such as broccoli or asparagus for a simple, high-protein, carb controlled meal.
Egg protein has considered the standard of protein in many research studies due to its high bioavailability. When eating eggs, it’s important to eat both the white and the yolk as half of the protein is found in the yolk. A whole egg contains 1.3 grams of Branch chain amino acids and 0.5 grams of leucine. Eggs are a least effective and convenient source of protein. Additionally, eggs also contain vitamin D and cholesterol, which supports muscle building. Many people have discarded egg yolks out of fear that the cholesterol in yellows will increase their blood cholesterol levels. However, we now know that the amount of cholesterol you eat has very less impact on your blood cholesterol levels. The American Heart Association says that a normal healthy individual can safely enjoy an egg a day.
10. Brown Rice
Cooked brown rice contains good amounts of protein and compared with other similar plant protein sources, brown rice is the second highest in BCAAs after quinoa. Brown rice is deficient in the essential amino acid lysine. However, this can be easily made up in other places in the diet. Brown rice protein powder is another popular plant-based protein supplement, which results in muscle building.
These are some of the best Protein-rich Foods. Incorporate these healthy protein foods to your daily diet along with Regular exercise or workout to Stay Fit and Healthy.