Before we get into our list of sources of protein. it is very important to understand about the protein.
What Is Protein?
Protein is an essential macronutrient. it is one of the big three along with carbohydrates and fats. the protein is made of little building blocks called the amino acids. there are about 21 essential amino acids that make a complete protein.
Why Protein Is Important?
The protein is a macronutrient so our body needs protein in a larger amount, compared to vitamins and minerals which are called micronutrients.
Since you know that protein is made up of amino acids when you digest protein those amino acids are used by your body to manufacture important protein within your body
Protein is an important component of every cell in our body which can be found in every cell in the human body. Nails and Hairs are mostly made of protein.
Our body needs protein from foods and supplements to maintain and build muscles, bones, and skin.
How Much Protein Should I Consume If I Want To Build Muscle?
In order to build muscle mass, you need to consume 2g of protein per kg body weight. But it is really important to understand that protein alone won’t help you build muscle if you are not doing resistance training. the training is the most important part of muscle building.
The Sources Of Protein
Chicken breast is the best known for high protein food. but it is the food that actually provides broad nutrient support with respect to protein. 3.55 ounce or 100gram chicken breast provides the 31gram of protein.
Apart from protein the chicken breast also contains the plentiful amount of amino acids like cysteine and methionine and Branched-chain amino acids (leucine, isoleucine, and valine) that are very important for muscle building.BPI
The main advantage of consuming chicken breast is that it does not contain carbs and fats. so it is really helpful for those who want to lose fat as well.
The Chicken Breast also contains other essential vitamins such as Vitamin E, Vitamin B6, Vitamin B12. other than vitamins it also contains minerals but in small quantities such as iron, calcium, zinc, and potassium.
Health Benefits Of Chicken Breast
- It helps in weight loss.
- Regulates the blood pressure.
- Rich in protein.
- packed with minerals and vitamins.
- chicken breast helps to boost the metabolism
- Also Read: The Best Muscle Building Supplements
Eggs are highly famous for their nutritional values. the eggs are considered as the complete source of protein. it is also called the superfood. A whole egg contains 6 grams of protein and egg white, on the other hand, contains 4 grams of protein.
Egg whites can be consumed as the post-workout meal if you are not having any supplement, many fitness athletes and experienced trainers recommend egg whites as a post-workout meal in the place of whey protein because of two reasons
Number one is eggs digest as quickly as the whey protein digests, and seconds is that it will cost you cheaper than whey protein. and even my recommendation would also be the same.
I would also highly recommend you add egg whites in your post-workout if you can’t afford whey protein. trust me there is no difference. even eggs have more benefits than whey protein.
Health Benefits Of Eggs
- Helps To Improve Performance.
- Eggs improve nutrient adequacy of the diet.
- during the weight, loss eggs help a lot.
- encourage brain health.
- and of course, provides the best quality protein.
The fish is one of the great sources of protein. along with this, the fish is also filled with a lot of essential nutrients like omega 3 fatty acids, vitamins, and minerals. generally, a 100gram of fish contains around 26 grams of protein.
but it all depends on what type of fish you are eating. because there is a number of fishes out there. you can check the nutrition value of each fish in this NUTRITION CALCULATOR
Fish does not only impact your muscles, but it also has positive effects on your brain and the heart. This STUDY stated that fish have multiple health effects on the human body.
According to the World Health Organisation, A person should consume fish at least 2 times a week.
Health Benefits Of Eating Fish
- The fish helps to improve your metabolism rate because it has iodine in it. which helps to metabolism.
- Fish is a fast digestive protein so it helps you eat more when you build muscle.
- the quality of your skin improves.
- you sleep better and have a better concentration level.
Need to increase the amount of protein in your diet.? protein supplements can help you provide that extra gram of protein required to support your body and keep the diet in balance.
Protein powder came into various forms. the three most common ones are soy, casein and whey protein. whey is the most commonly used because it’s a water-soluble protein.
it’s also a complete protein because it’s got all those advantages like it has all those nine essential amino acids, BCAA, and other nutrients.
These are some of the best and reputed protein brands you should go for
Benefits Of Protein Supplements
- It helps in building muscles.
- easy to digest.
- most protein supplements contain a lot of other nutrients as well, like BCAA, CREATINE, etc.
- whether you are doing muscle building or fat loss, a protein supplement will always be on the top of the list
What’s cheap and high in protein? yes, it is lentils, lentils are the great and healthy source of protein. it is one of the primary sources of protein for the vegans.
One cup of lentils contains around 18 grams of protein (depending on the type of lentil you are using). along with this, the lentils are also filled with so many other nutrients, like carbs, vitamins, and minerals.
Lentils are amazingly healthy food and surprisingly many people don’t take advantage of, however, their relative affordability and availability should be higher on your list of food choices as they can be incorporated with a variety of recipes for your desire
Health Benefits Of Lentils
- lentils help in increasing the energy level that will help you perform your daily tasks.
- improves intestinal regularity.
- aid in weight loss.
- prevent free radical effects.
- maintain ideal blood tonicity.
Soybean or Soychunks is an amazing source of protein in fact it is the only complete plant-based protein that has all the 9 essential amino acids.
50 Grams of soy chunks contain around 25 grams of protein. which is a great number. but remember one thing that soy is only good when consuming in moderation.
you can consume 25 grams of protein from the soy or soy products, do not exceed the limit because it may cause hormonal changes in your body.
Health Benefits Of Soy
- Rich source of protein and fiber.
- Amazingly work for brain health.
- low cholesterol.
- improves bone health.
- Good for the skin.