Gaining muscle is not a cakewalk. Without a doubt, the great workout routine is a perfect way to improve your overall physique but a lot of people forget the other important elements of bodybuilding; recovery and nutrition. Remember, that every time you build some muscle your body requires protein to rebuild them a little stronger.
Here is the list of some of the best protein-rich foods that you should include in your diet.
Whey protein is found in dairy products and is known as effective protein for building muscle because it absorbs quickly and provides good amino acid levels which are required for your body to build and repair muscle fibres after strenuous exercise. It is also rich in glutamine. Ricotta cheese is one of the best sources of whey protein.
Just like whey protein casein is also found in milk. But it is available in higher concentration than whey protein. As compared to whey, casein absorbs slowly and does not spike blood amino acid levels, meaning your body gets the sustained release of amino acid and maintains a balance between muscle building and muscle breakdown. Casein protein can be found in cottage cheese and greek yoghurt. You can also try casein protein powder supplement. Certified online health stores provide the best casein protein in India at the best possible price which means you don’t have to worry about casein protein price.
Pea protein is one of the famous plant-based proteins that not only digest easily but also contains the good levels of glutamine and branched-chain amino acids. The best part is protein doesn’t have anti-nutrient compounds that can prevent the update of minerals and vitamins during digestion. Pea protein also comes in supplement form and is mild in both texture and taste.
Soy protein is one of those few plant-based proteins that contains a good amino acid profile and is as effective in the muscle building as whey protein. Some of the common food sources of soy proteins are edamame beans, tofu, and soy protein supplements.
Chicken has been used as a muscle-building protein since ages. It is not only a lean source but also contains necessary amino acids and it can be prepared in various ways.
Eggs are a versatile, cost-effective, and convenient, source of protein. Eggs not only contain the great level of protein but BCAA and leucine also. It also contains cholesterol and vitamin D that helps in supporting muscle building.
Quinoa is an ancient grain that is famous for its nutrients and protein content. It contains all 9 essential amino acids, key for muscle building.
Do you know one cup of cooked brown rice provides 5 grams of protein? After quinoa, brown rice is the second-highest in BCAA. Apart from it, brown rice contains calcium, iron, manganese, magnesium, selenium and phosphorus.
So, these were some of the best protein-rich foods that you can include in your diet to achieve the physique that you have been dreaming of and working hard for it. How do you meet your protein requirements? Feel free to share with us in the comment section below.