6 PROTEIN RICH FOODS THAT HELP YOU BUILD MUSCLE

Protein ,as we know is an essential macro that is needed by our body for the repair of bones, muscles.

There is a general misconception that if you go to gym for workouts then only you need to consume protein which is not true protein is essential for our body to grow.

Average human should eat 0.8 gm of protein per kg of body weight.

Here we'll talk about the food/supplement sources rich in protein that are easily available almost anywhere you live,

Foods in this list will help you gain muscles, you can also include them in your daily diet to increase your daily protein intake even if you do not workout.

here are some of the best picks -

1. EGGS (non-vegetarian)

Eggs are one of the best if not the best source of protein, rich in vitamins and minerals having almost every vitamin except vitamin c,

Although it contains fats but those fats are healthy fats which helps with the joints and testosterone levels of the body, 

Eggs also have the greatest Anabolic effect which means proteins in egg gets absorbed by our body more than any other protein rich food. 

So if you are fine with non vegetarian part eggs are one of the best foods you can incorporate with your diet to fulfill you daily protein needs.

Eggs also can be modified into a lean protein food by eliminating consumption of yolk which is mostly fat.

But here's a problem with eggs,in countries like India there are cases of adulteration with the quality and genuineness of eggs,

Hence, I'll recommend you to either get eggs from a trusted source or get organic eggs they will be little pricier but they will provide no harm to your health.

2. SOY PRODUCTS (vegetarian)

Soy products like soy chunks, tofu, etc.are little controversial when it comes to it's consumption, let me clear all the doubts about soy products.

Product like soy chunks is very low in price but high in protein content, vitamins, minerals, 100 gm of soy chunks contains approximately 50-52 gm of protein, soy chunks are also high in fiber,

Unlike other plant based proteins it has complete amino acid profile hence,it's a complete protein i.e. great for building muscles.

Soy chunks are low in fats so they get absorbed slowly while other soy products like soy lentils/daal or tofu are higher in fats and gets absorbed in our body a little easy.

Now the only problem with soy products have always been that they are high in estrogen which may create hormonal dis-balance in our body, which is true but only if taken in a very high quantity.

Consuming 30-45 gm of protein from any soy product a day is completely safe and would not create any hormonal dis-balance.

3. COTTAGE CHEESE/ PANEER (animal based food)

Cottage cheese being a byproduct of milk which is derived from animal(cows/buffaloes) considered non-vegetarian but in some places like India people do not consider it non-vegetarian.

100 gm of cottage cheese has around 19-20 gm of protein it is low in carbs and fats also if homemade, it also contains minerals like calcium, iron, etc.

Hence, it is a good protein source and can be incorporated in our daily diet to help gain lean muscle if one is fine with the consumption of animal based products.

One thing to consider while consuming cottage cheese/paneer is it has protein called casein which is a slow digesting protein.

Consuming cottage cheese in dinner is considered optimal as it will take it enough time to digest as you sleep.

4. LENTILS/DAL (vegetarian)

Lentils or dal, there are various types lentils present in the market and all of them are rich in protein, fiber, vitamins and minerals.

1 cup of cooked lentils have around 18-20 gm of protein,it is a good source of protein as well as complex carbs which is great for muscle growth.

Being a good source of protein it's also plant based so it's a good option for the people who're vegetarian.

hence, one can incorporate lentils in their daily diet.

It also depends on you how you're cooking the lentils makes it healthy or slightly less healthy.

5.CHICKEN BREAST (non-vegetarian)

Chicken breast is a very good source of protein,and is optimal for lean muscle growth for non vegetarians out there,

It is high in proteins but low in fats, 100 gm of chicken breast contains about 27-30 gm of protein,

It is also great for our bone health,

if you are a non-vegetarian you can incorporate chicken breast in your daily diet.

Always try buying fresh chicken breast and wash it properly before cooking to eliminate any sort of dirt or bad bacteria on your food. 

6.PROTEIN SUPPLEMENTS (veg/non-veg)

There is a myth around protein supplements that the protein supplements like whey protein,plant based protein supplements like pea protein will damage your organs, health, etc.

The thing we have to learn here is that these protein supplements are made from natural foods like whey protein and casein protein are made of milk(whey).

Same case is with plant based protein supplements like pea protein is made from peas.

Hence they are very normal,natural and safe to use,these are very good source of lean protein as 1 scoop contains around 24 gm of protein.

Thus, will digest properly and help you grow lean muscle,

Problem with protein products are not all products are very cheap, you need to find a good quality product with less prices also you need to buy genuine product and avoid over-consumption of the supplement.

I hope the information given above may help you in reaching your fitness goals, feel free to write down you queries and suggestion in the comments section.