High protein foods for muscle building

High protein foods for muscle building? The importance of protein has been the talk of the town and for all good reasons.

Protein is the one element that the body needs to stay active. Be it in any form protein is extremely essential for our body.

What is Protein?

Protein is one of the most essential macronutrients that our body needs. It is composed of amino acids. Each and every cell in our body is made up of some kind of protein, from our hair to our skin.

Why is Protein Required?

Protein is essential for a lot of reasons. There are different functions of protein like- growth and development, transportation of nutrients, providing immunity, muscle building, formation of hormones, enzymes, etc.

And it is not something that our body can store. This means you need to include protein in your diet, every day in order to stay healthy and fit.

How much Protein do you need?

There is no fixed amount of Protein that is standard for everyone. Protein Requirements vary from person to person. And depending on a lot of factors like age, gender, physical activity level, lifestyle, medical conditions, etc.

For example- A person having a desk job may have a different protein requirement. And a pregnant lady or a person going to the gym may require more protein.

Where to get Protein from?

The best way to get Enough Protein is to include a variety of foods in your everyday meals. A non-vegetarian person may get his protein from eggs, chicken, fish, etc.

A vegetarian person may include Milk, paneer, soya products, nuts, and lentils to complete his protein requirement.

We will be discussing various protein sources further in the article.

What happens when you do not take enough Protein?

Symptoms of Protein deficiency may affect people of different age groups. For example, a child deficient in protein will have low body weight.

Be small in height, have weak immunity, dry skin, weak hair, low concentration levels, low hemoglobin levels, etc. It may result in hormonal imbalance, slow development, fatigue, nervousness, and mood swings in people of all age groups.

Who is most likely to be deficient in Protein?

People of low-income groups, rural populations, rickshaw pullers, or stone cutters have a high requirement for protein. But are unable to meet their needs, strict vegetarians, growing children, or people who lack awareness of knowledge regarding protein.

If you are into fitness, athletics, or any other sort of physical activity. Then an adequate amount of Nutrition including a good amount of protein is extremely important for your body.

However, both workout and nutrition play a significant role in building muscle mass or gaining lean muscles for that matter.

In order to gain muscles and maintain a good physique you need to be mindful of your diet. Especially protein intake while keeping a check on your workout routine as well.

What you eat directly shows on your body and skin.

Hence if you work out crazy, and burn a lot of calories but don’t end up taking an adequate amount of protein.

Required for your body to gain that energy that you have exhausted during the workout session can result in weakness and protein deficiencies in the body.

It is all over the internet that the amount of protein your body needs is equal to your overall body weight.

Even in one of the previous articles we have discussed in detail the importance of protein and the multiple vegetarian and non-vegetarian sources that can give you a good amount of protein.

However, if you are into workouts, heavy weightlifting, athletics, etc. Then the amount of protein your body needs might differ from the generic protein count.

Protein-rich foods for building lean muscles –

Eggs –

If you are a non-vegetarian or an eggetarian then eggs can be one of the best foods to rely on for your everyday protein intake. Eggs are not just rich in protein but also rich in many nutrients like vitamin B and other healthy fats.

They are also rich in amino acids which are an excellent element for muscle gaining. Eggs are easy to make, delicious, and extremely nutritious for health-conscious people who want to gain muscle.

Salmon-

Salmon is an excellent source of protein that is rich in Omega 3 fatty acids and other B vitamins that can not only help you build muscle mass but also benefit you in many other factors such as it is a blessing ingredient for your skin and hair.

Chicken breast –

Chicken is again another non-vegetarian source that is extremely rich in protein and is considered a good option to gain muscle.

Apart from protein, chicken breasts are also high in vitamin B and niacin which play a major role in keeping you energetic and active throughout your workout regime.

Chicken can also be consumed in different forms. You can either make a chicken salad if you want to keep it simple and healthy. Or else you can make dishes like chicken curry, chicken tikka, chicken soup, chicken sandwiches, chicken rolls, chicken rice, etc.

Greek yogurt  –

Well yes apart from the non-vegetarian sources you also have a few good vegetarian options. In one of the vegetarian options, you can consider including Greek yogurt if you are not dairy intolerant.

Greek yogurt has whey protein which is fast to digest and casein protein which is slow to digest.

Consuming a combination of both slow-digesting and fast-digesting protein Greek yogurt can be an excellent option for you if you enjoy the taste of Greek yogurt in general.

However, this cannot be the case for all dairy products. Other dairy products like milk, paneer aka cottage cheese, etc might be rich in protein but not necessarily be rich in fast-digesting and slow-digesting protein at the same time.

There are two types of yogurt that we usually consume on a regular basis. One is regular yogurt and the second is Greek yogurt.

So are they both the same?

Well no! they both fall in the category of yogurt but regular yogurt is slightly different from Greek yogurt in terms of taste, flavor, and protein content.

Greek yogurt is said to have double the amount of protein when compared with regular yogurt. If you want to go to a food item to eat before or after your workout.

Even as a dessert you can quickly consider eating Greek yogurt. As it is an amazing snack option that can be consumed instantly without any preparations.

You can simply consume one small Greek yogurt and you are good to go. It can also act as a good sweet dish alongside being a protein-rich food item.

Soya beans –

Among the various vegetarian categories of protein-rich food items, one of the most popular and most heard food items is soya beans.

This is largely consumed especially in India in multiple ways like soybean stuffings, soybean curries, and even soya bean sandwiches.

Soya beans have an abundance of protein, multiple vitamins, and minerals alongside healthy unsaturated fats.

They are also rich in Phosphorus, iron, and vitamin k. If you are a vegetarian then this can be an excellent option for you to inculcate in your diet as it can be made in the form of various dishes.

Cottage cheese (Paneer) –

Well, cottage cheese is just another name for paneer which is another dairy product most loved and consumed in India.

Paneer is also a protein-rich food item that can be made into various dishes like sandwiches, curry, cutlets, and rolls, or even can be consumed raw.

It not only tastes delicious but also has a lot of other power packs of nutrients like amino acids, healthy fats, etc.

There are multiple types of cottage cheese available in the market and they may vary from high-fat to low-fat. If you opt for creamy cottage cheese then it will definitely give you more calories.

Therefore you must choose the type of cottages you want to include in your diet depending on your health goals and the number of calories required for your body in a day.

Long story short, no matter which type of cottage cheese you go for it will be rich in protein and can be a fantastic snack option and an excellent food item for muscle building.

Milk –

It is one of those food items that have a power pack of nutrients like good fats, good carbohydrates, calcium protein, etc.

Milk in itself is considered to be a complete meal as it has a lot of nutrients that are required for your body.

Now due to various health issues many people have the problem of lactose intolerance. Which is why many people don’t prefer consuming milk.

Even if they do their body is intolerant to lactose. Which is why they are unable to digest milk.

However, in multiple studies, it is proven that milk is not only a nutritious drink. But has an abundance of other benefits as well it can be an energy booster good for your skin and hair.

Earlier a lot of athletes and fitness enthusiasts used to rely on milk for their everyday protein intake. And used to drink 2 to 3 glasses of milk a day.

But in the recent era according to the present scenario, there have been a lot of myths and misconceptions around the consumption of milk and many people don’t consume it.

However, if you are somebody who likes the taste of milk and your body is not intolerant to lactose. Then, milk can be the most beneficial option for you to keep your body healthy. And have a balanced meal in just one glass of milk.

There are various kinds of milk that you can consume like cow milk which is the most popular. And also one of the healthiest options available and something that people rely on the most.

But apart from cow milk also there are other categories of milk available in the market like goat milk, buffalo milk, etc.

However, if you are vegan and don’t want to consume animal milk, then there are many other options available for you as well that include almond milk, coconut milk, soya milk, etc.

We just discussed a bunch of food items that are considered to be rich sources of protein.

However, despite having multiple options to get protein from, there could be chances that you’re unable to get enough protein from natural food sources.

In that case, you can also try consuming protein supplements alongside foods.

Do you need a protein supplement?

Well, the answer is both yes and No. The reason for this is if you can complete your protein requirement through food, there is no need of taking a supplement.

Supplements are like an add-on to the diet, it is not a compulsory thing, and they will give you some extraordinary results if you do not focus on your overall diet and lifestyle.

If you are somebody who cannot complete his or her protein requirement through food or has a poor diet.

If you are a strict vegetarian or vegan and are unable to get enough protein. Then taking a supplement is helpful for you, so that you do not get deficient in protein.

Which is the best protein supplement for all?

Although there are various protein supplements available in the market. It totally depends on your choice of which one you wish to choose.

Every brand has its own version of protein powders depending on the consumer base.

Based on our research, we can suggest you the “OZIVA PROTEIN AND HERBS” for your protein requirement.

As we all know, protein is very essential for our body on a regular basis. But despite knowing its importance a lot of times our day-to-day protein intake reduces.

As our daily protein requirement is not fulfilled by the normal meals we take. We often are unaware of the total requirement of protein in our diet.

Especially for vegetarians, there are very minimal options to fulfill the daily requirement of protein and that is why it is important for us to take supplements that do the needful for our bodies.

The oziva protein and herbs are a great option, especially for women as there are very few brands that have specialized products for men and women separately.

Why choose oziva? Well, you’re not bound to buy this particular product. We are simply giving you an option that you may want to try and consider.

The product has many ranges and a variety of flavors to meet the different tastes and preferences of the customers.

It contains 23 GRAMS of protein in a scoop.

The best part of the product is that it has no added sugar, artificial sweeteners, or preservatives, is soy-free, or even gluten-free so people who are diet conscious and prefer a sugar-free/gluten-free diet can freely rely on this particular product.

What makes it a good option?

The product is known for its amazing results and various other benefits.

It helps with good metabolism as it contains ingredients such as green tea, cinnamon, and Guduchi.  It has biotin, zinc, iron, etc which is very good for skin and hair.

The product helps in maintaining hormonal balance and has a proper digestive blend.

Although it is a protein powder, as the name suggests. it also contains goodness apart from protein such as various vitamins and minerals. Including Vitamin A, Vitamin C, D, E, B12, etc. Calcium, iron, and zinc make the overall product a must-have for all.

It is a completely trustworthy product having no side effects and thousands of happy and satisfied customers.

It has only natural and identical flavors such as chocolate flavor, coffee mocha, and vanilla which makes it super delicious to consume. The brand kept in mind all the requirements for men and women without compromising on taste.

Conclusion

This article, High protein foods for muscle building. We wish to spread knowledge and awareness amongst our readers about the importance of protein and its available sources.

Every information and product detail mentioned in this article is simply based on our research and recommendations.

You can choose which protein source works the best for you and continue consuming them.

We hope you liked the article. For deep information about protein, protein shakes, etc you can explore our other blogs published on our website.

Happy reading!

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