Foods rich in protein help you recover faster and build muscle easier:
Protein rich foods help you recover faster and build muscle easier. Protein is made up of amino acids. Amino acids are the building blocks of our muscles and body. Without them, it would be impossible for us to build, repair or even maintain muscle tissue.
1.Spinach.From 100 g (23 calories) of Popeye’s favourite food you get 2.86g of protein ,it may be a small amount of protein but tha calorie/protein ratio favours spinach as a suitable vegetable to gain protein and lose weight at the same time.
Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamine, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. In other word, it’s loaded with good things for every part of your body!
Pistachios are rich source of energy; 100 g(557 calories) contain 20.6g of protein.An excellent source of vitamin-E; especially rich in gamma-tocopherol; compose about 23 g per 100 g.Vitamin E is a powerful lipid-soluble antioxidant essential for maintaining the integrity of cell membranes and skin.
Per 2 eggs 100g (131 calories) you get 12.5g of rich protein and 5 grams of healthy fats.
Eggs raise HDL ,stands for High Density Lipoprotein. It is known as the “good” cholesterol.
People who have higher levels of HDL usually have a lower risk of heart disease, stroke and various health problems . Eggs have been controversial over the years ,because of them being high in cholesterol.
Eggs contain Choline. Choline is used to build cell membranes and has a role in producing signalling molecules in the brain, along with various other functions
4.Cashews .From 100g (581 Calories) you get 16.84g of protein ,Carbs30.16g ,Fat47.77g
Studies have found out that eating nuts 2 times a week helps control weight ,besides cashews have 0% cholesterol level.Cashews contain 75% monounsaturated fat,oleic acid which promotes heart health.
5.Lentils.Lentils are my personal favourite food to lose weight. I can eat as much as i feel like it is enough to fill me up and also lose weight. From 100g (115 cal) we get 18 g of protein. Lentils are full of fibers, both types: soluble and insoluble. These fibers help us treat an irritable colon syndrome and also help us lower our sugar and insulin (observed in diabetes patients
which ate 50 g of fiber per day)
6.Peas .100g (81 calories) contain 5.4g of protein.Peas have an anti-oxidant and anti inflammatory effect and supports blood sugar regulation
Pumpkin seeds carry good-quality protein. 100 g (559 calories)seeds provide 30 g of protein.Their high caloric value mainly comes from protein and fats, mono-unsaturated fats that actually lower the bad cholesterol (LDL).
Pumpkin kernels are also an excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folate. These vitamins work as co-factors for various enzymes during cellular substrate metabolism in the human body. In short they reduce anxiety and nervous irritability.
Furthermore, its seeds contain good amounts of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. Consumption of pumpkin seeds help develop resistance against infectious agents
8.Whey protein preferably flavorless 100g (412 cal) contains 80 g of protein.
While most of us if not all prefer to get all of our protein,vitamins,and minerals from unprocessed food. The easiest way and maybe single way for performance athletes or bodybuilders to get their rich protein fill every day is whey (milk protein) protein powder.I personally prefer the flavorless kind. It contains a higher protein value ,and less artificial sweeteners .If you can get natural sweeteners that’s fine.
Mix it with some milk(not skimmed) for better results
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