In order for the muscles to grow, in addition to the adequate training approach, they also need proteins.
In addition, if you want to maintain muscle mass or increase it, you should eat at least 1 to 2 even 3 grams of protein per kilogram of ideal body weight for your height.
Amino acids in proteins serve as muscle building blocks after training.
Also, what you need to know is that you do not have to be a meat lover to get enough protein from the food.
You can also get proteins if you are a vegetarian.
Moreover, there are also vegetable foods with a large amount of protein.
We present some of our proposals that are the best sources of proteins:
One big egg has about 6 grams of protein and also only 78 calories that is good if you like to lose weight.
Eggs have a small number of carbohydrates, while they are rich in amino acids.
It is best to eat them and should know that egg white has more protein than yolks.
In addition, they have 6 grams of protein at 28 grams.
However, you have to be careful not to eat too many almonds because they have calories.
Chicken is the ideal source of proteins because it’s easy for cooking.
A chicken breast without a skin contains about 55 grams of protein or about 23 grams per 100 grams of chicken.
Tuna is a very popular fish species that has very little fat and calories, and also a large portion of the protein.
Like other fish, it contains an enviable amount of omega-3 fatty acids.
One cup contains about 140 grams of protein and also only 180 calories.
Pumpkin seeds are a great source of proteins.
However, it also includes great nutritive ingredients such as iron, magnesium, and zinc.
30 grams of pumpkin seed give 5 grams of protein and also 130 calories.
You can eat quinoa as a breakfast or supplement at dinner.
One cup contains about 8 grams of protein, 40 grams of complex carbohydrates and also 5 grams of fiber.
You can cook it in the same way that you are cooking rice.
Savoy cabbage not only contains enough protein but also has plenty of antioxidants.
Only one cup of Savoy cabbage has about 4 grams of protein and also less than 70 calories.
In addition, this vegetable is rich in vitamin A, vitamin C, and vitamin K.
You can also eat it raw in salads, in smoothies or also with other vegetables.
Oatmeal flakes represent one of the healthiest grains.
They are rich in fiber, magnesium, manganese, vitamin B1, and also a few additional nutrients.
However, you do not need to consume them too much.
Despite the fact that half the cup of raw oatmeal flakes contains up to 13 grams of protein, it also contains 303 calories.
At the same time, quite a lot of people have a problem with cereals.
In addition, there are plenty of people that have hyperinsulinemia or insulin resistance.
Therefore, grains are not a good source of protein in this case.
Perhaps the easiest and most practical source of protein is powder protein from which you can easily get 20 to 30 grams of pure protein in your diet.
It is especially useful if you enter it with water after training.
Whatever is your choice, and also the source of protein, know that you should not use just one type of food.
Switch from time to time to nutrition, as you will only get all the necessary nutritionists from a different food to ensure your health.