Protein for muscles: Protein is very important for building muscle. It helps repair and maintain muscle tissue. Lack of protein in the body can cause many problems. According to the American Journal of Clinical Nutrition, a normal adult should consume 0.8 grams of protein per kilogram of body.
However, new research recently found that people who want to build muscle need more protein than that. This makes the body strong and muscular. In such a situation, let us know what are the greatest sources of protein and how to include them in the diet…
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6 Greatest Sources of Protein
1. Chicken
A 3-ounce serving of chicken provides 27 grams of protein. It is a food rich in protein. You can get the protein your body needs by including a simple lemon pepper chicken recipe or a creamy chicken parmesan, garlic and mushroom recipe in your dinner.
3. Salmon
Salmon is an excellent dietary source of fat and heart healthy. There is a lot of protein there. 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 food rich in protein. Only 6 grams of protein are found in a large egg. You can eat fried or hard-boiled eggs. You can include recipes like 10-minute spinach omelet and egg salad in your diet.
4. Peanut butter
If you don’t eat vegetables, among foods rich in plant proteins, the maximum protein is found in peanut butter. 7 grams of protein are 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 a peanut dressing. You can make peanut butter energy balls and eat them 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 Lasagna Florentine Roll-Up. A single 1/2 cup serving of low-fat paneer provides 12 grams of protein.
6. Legumes
Lentils are an excellent source of plant-based protein. It’s macro-rich. It also contains antioxidants, fiber, vitamins and minerals in abundance. Good source of protein for vegetarians. 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 vegetables.
Disclaimer: Some information in news stories is based on media reports. Before implementing any suggestion, you should consult the relevant expert.
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