Protein is a macronutrient that is necessary to repair muscles. Protein is equally important in both muscle building and fat loss. Each gram of protein carries 4 calories, protein is made up of 20 amino acids. amino acids are building blocks of protein. There are many protein sources, we will talk about some of them.
The human body requires 20 different amino acids to grow and work properly. amino acids are divided into 2 groups [ essential and nonessential amino acids ].
The human body can make nonessential amino acids but can’t make essential amino acids, that’s why we need to provide essential amino acids from food.
Nine essential amino acids –
The amount of protein in your diet depends on your maintenance calories and your goal. You can check your maintenance calories from Calorie Calculator.
Non-vegetarian protein sources
Eggs are a very good source of protein, also They are rich in vitamins, minerals, healthy fats. Eggs are very good for human’s physical and brain health. You can use egg whites as a lean protein source.
You can use eggs as Post Workout Meal.
An large whole egg contain 6 grams of protein.
2. Lean chicken breast
Skinless chicken breast is known as lean chicken breast. you can make many tasty and high protein recipes with chicken breast.
100 grams of lean chicken breast contains 32 grams of protein and 157 calories.
Tuna is high in protein, but low in calories.
It is also a good source of omega-3 fatty acids, B-vitamins, magnesium, phosphorus, and potassium.
100 grams of tuna contains 29 grams of protein.
Vegetarian protein sources
Chickpeas are good sources of protein and soluble fiber. soluble fiber is very good for our digestive system.
100 grams of Chickpeas contain 9 grams of protein and 7 grams of fiber.
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You can get high quality protein from almonds.
Almonds are also rich in fiber, vitamin E, manganese, and magnesium.
100 grams of almonds contain 21 grams of protein.
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There are lots of benefits of oatmeal
It keeps your heart healthy, controls blood sugar, and reduce blood pressure.
Oats provide a lot of nutrients, like fibers, magnesium, manganese, vitamin B-1, and many more.
100 grams of oats contain 12 grams of protein.
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Tofu is good source of high quality protein with all nine essential amino acids.
It also contains iron, calcium, manganese, phosphorous, and vitamin B-1.
100 grams of tofu contain 8 grams of protein.
Protein is very important for a healthy life and muscle building. You can add the above-mentioned food to complete your protein requirement.