You want to gain muscles faster?

Firstly you will have to understand your body and to build an aim e.g. weight loss or gain. Let’s know about how you can understand your body. Firstly, you will have to weigh your body when you weighed your body you will have to make an aim of weight (weight loss or gain) that you want to achieve. Then you will have to calculate your daily requirement of calories that your body needs to work properly, for gaining muscles you will have to need extra calories with some extra protein to gain muscles. How can you do this?

I will help you to calculate your calories that your body needs for gaining muscle how much calories you need?

You can also calculate your calories from our dietitian team which are experts about the food and calories they will also help you to make a customize meal plan and the amount of protein required during your weight loss and gain journey. You can also contact by commenting below our team will contact you shortly in a while.

You can also calculate your calories by clicking here but it’s not authentic you can just casually check as close to your daily calories.

After counting the calories, you have an aim of gaining muscles which is very helpful during your journey. Today I will tell you about top 5 high protein food that gain your muscle fastly and easily.

1. Red Meat and organs Meat

Red Meat contain high value of protein and have 8 essential amino acid which is required by adults and 9 amino acid which is required by children to nourish, repair and maintain their body.

The red meat contains 25-26 gram of protein per 100 gram of raw. In place of Macronutrient red meat has a lot of protein but in place of micronutrients the red meat has a haem iron which is more efficiently absorbed in the body as compared to non- haem iron. The haem iron absorbed 20-25% in the body but non- haem iron absorbed 5-15% in the body.

The UK committee of researched nutrition has presented the draft, that says red meat also has Vitamin D. Its quantity is absorbed 30-35% in teenager and 30% absorbed in adults. They claimed that the vitamin D is absorbed through the skin of animals into their body and store in liver and muscles.

Consumption of 100g red meat contains 25g of protein and give you various micronutrients which is iron, vitamin d and fat also.

How to cook meat without wasting nutrient.  

Always use the low temperature to cook meat whether the method you are using e.g. steaming, roasting and stewing.

2. Eggs

The more recognized, highly digestible and excellent source of essential amino acid is egg protein. The eggs contain 3-4 different types of protein include albumin, mucin, livetin and globulin which is present in egg whites and yolk.

In under-developed countries egg is used as a main food to overcome malnutrition in children who are severely underweight. So, consuming eggs have a lot of benefits rather than protein.

1 Egg which is weighed 100g contain 13-14g of protein and contain 150 calories.

Consuming 2 eggs contain approximately 28g protein.

How to cook egg without wasting nutrient.

Boiled egg is best to consume rather than fried. If you are frying the egg use olive oil and cook it with low temperature don’t cook much to make the egg crispier.

3. Fish

Fish contains high quality of protein, essential fatty acid that cannot make by human body and other nutrients that require the body for proper functioning and for better health. According to the Research studies If you love to eat fish you are reducing the chances of cardiovascular diseases and arthritis. Fish is an age boosting food also.

Fish contain protein and omega 3 fatty acid, protein is good for muscle building and bone health and omega 3 fatty acid good for heart, brain and bone’s health.

100g of fish approximately contain 24-25g high quality protein than beef, chicken and other meat. Fish also contain other nutrients like vitamin D, zinc, iron and especially omega 3 fatty acid.

How to cook fish without wasting nutrient.

You can steam the fish at low temperature by applying some spices whether you like, you can also marinate the fish before cooking. You can also fry the fish in low quantity of oil at low temperature to save the nutrients from wasting.

4. Tofu

Tofu is a traditional recipe that is made from soya bean. It’s also a great and good protein source from a vegetarian diet also.

Soya bean is soaked into water then grinding it to make a soya milk which is curled to make a tofu.

Tofu contains a great source of protein from vegetarian diet because it contains all 9 essential amino acid which cannot be synthesized by human body.

Tofu contains a great source of protein from vegetarian diet because it contains all 9 essential amino acid which cannot be synthesized by human body.

A 100g of tofu contain approximately 18g of protein with all other nutrients and good for heart, bones, diabetes and help with cancer prevention.

How to use Tofu without wasting nutrient.

You can use raw tofu by adding it into your smoothies, and in your soup. You can also fry it in low flame into your pan and add into your favorite meal or increasing the taste of your meal.

5. Lentils

Lentils belong to the legume family contain various nutrient and cheap source of protein. This is also containing an excellent source of high-quality protein with low fat which is good for cardiovascular disease, obesity and diabetes patient.

The worldwide consumption of lentil is 2 times more than the population of humans in world. Lentil is rich in protein, have essential amino acid and valuable source of consumption of protein in lower income countries. Lentils have antioxidant, anti microbial and reducing inflammation properties.

 100g of uncooked lentil have 24-26g protein and other nutrient include iron, potassium and fiber.

How to cook lentil without wasting nutrient.

Firstly, you can pick stones that are having in lentils, wash your lentil at least 3 times with water and then soak it for at least 30 minutes before cooking, then you can cook it into your pressure cooker or into your pot. But in pot it takes some extra time and water to cook. Always remember use-soaked water of lentils to cook lentil it has nutrients of lentil.

Conclusion

These are the 5 excellent sources of protein that can help you to make muscle Fastly and nourish your body with essential nutrients also. read more