It is important to have the best protein diet for building healthy muscles. The amount of protein required daily depends on your calorie intake and your activity level.
It is advisable to check with your doctor to know exactly how much protein your body needs for maintaining strong and healthy muscles. Here are some protein-rich foods that must be a part of your diet:
Eggs are a favorite, as they contain 6g of protein per ounce. Most of the protein is in the egg white. While eating eggs on a daily basis, avoid foods that contain saturated fat like red meat, cheese and other such foodstuffs.
Turkey and Chicken
Chicken and turkey both contain a higher amount of protein and less saturated fat than red meat. One ounce of turkey and chicken breast contains 9g of protein. They are a rich source of B vitamins, phosphorus and tryptophan. The high level of proteins makes poultry a better and healthier choice.
Fish is another great source of protein. It has to be a regular part of your diet. It contains no carbohydrates and less saturated fat. Trout sardines and salmon are the top varieties to eat. Fish have 6g protein per ounce and are also high in Omega-3 fatty acids. Fish is easier to digest than beef or pork. The main problem with fish is that it is high in mercury; the American Heart Association has recommended that fish should be eaten only twice, and not more than three to four times, per week.
Nuts are the best snack as they contain quality protein and good fat. Peanut butter, peanuts and almonds are high in protein. Almonds and peanuts contain 8g and 9g of protein per ¼ cup.
The amount of protein in cottage cheese differs depending on the brand. ¼- cup of cottage cheese contains about 7g of protein. Make sure that you check the label before buying cottage cheese. It is wise to purchase cottage cheese made from low-fat or skimmed milk. You can also make cottage cheese at home.
Whey protein is excellent to consume before and after a heavy workout, as the body absorbs it up fast. It is the best source of protein and has the highest biological value. Whey is a rich source of branched chain amino acids (BCAA).
Low Fat and Chocolate Milk
Milk is a great combination of whey protein and casein. Consume low fat milk as much as possible. Chocolate milk can be the best after workout beverage, as it contains all the required components needed by your body after a heavy workout. It has a high water content that prevents dehydration.
Your diet should contain these high protein foods if you want to develop muscles and build your body.