Protein is one of the essential macronutrients, in the human diet and building block for muscles. Proteins are formed with small units called amino acids. When a person lifts weights or does some heavy exercise, it tears the muscles. When protein is eaten, the body breaks it down and uses its amino acids to repair the tears. Eating the right amount of protein is important to build up the muscles. An average person who exercises regularly needs 1-1.2 grams of protein per body weight. That means if you weigh 60 kgs, you need 60-72 grams of protein.
If your goal is to gain muscles, you should focus on exercise regularly and eat more calories from muscle-building foods.
Foods to help you gain more muscle mass and strength are:
Eggs: Eggs contain high-quality protein, healthy fats and other important nutrients like Vitamin B (important for a variety of processes in your body, including energy production). Eggs contain large amounts of the amino acid leucine, which is very important for muscle gain.
Cottage Cheese: 100 grams of paneer gives about 23 grams of protein. Homemade Paneer is the best source of protein, to ensure that it’s available in its purest form and no preservatives or chemicals are added.
Chicken Breast: Chicken breast is packed with protein, with each serving (80-85 gms approx. ) contains about 26 grams of high-quality protein. Chicken also contains good amounts of the B vitamins, niacin, and B6, which are particularly important if you are active. These vitamins help your body function properly during the exercise that’s necessary to gain muscles. Some research has shown that higher-protein diets containing chicken may aid fat loss also.
Beans: Many varieties of beans can be part of a diet for muscle gain. A cup of Kidney beans, Balck beans, lima beans, pinto beans gives 15 grams of protein. They are also a good source of fiber (helps you feel full for longer), B vitamins, in addition to being high in magnesium, phosphorus, and iron. Beans are a good source of plant-based protein to add to maintain a good amount of protein in your diet. They also play a major role in long-term health and disease prevention.
Whey Protein: Whey protein supplements are the most popular supplement in the fitness industry as they provide a fast and convenient source of protein. It is high in amino acids which helps to promote muscle protein building and helps in recovery after exercise.
Multivitamins: In addition to proteins, in order to allow the body to use the proteins and carbs better it also needs vitamins and minerals like Vitamin A, B, C, D, E
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