People who would like to develop their body muscles must be aware of the role of protein in developing the muscles. This is because protein plays a major role in developing healthy cells, hairs, nails, muscles, blood, and skin as well as in repairing the damaged tissues.
Moreover body requires proteins to generate hormones and enzymes that are essential for carrying out different body functions. Human body get protein from the diet and unlike fat and carbohydrates, the body does not store proteins.
Hence body building exercises should be accompanied by proper protein diet and experts suggest that a person requires about 1 to 1.5 gram protein per pound of their body weight per day. Following are some protein rich foods.
Eggs are an excellent source of protein as it has high biological value. Foods with high biological value can be utilized easily by the body for protein synthesis. It also provides vitamin A, B, D, E, iron, zinc, phosphorus, calcium and about 78 calories of energy. In order to reduce the fat content and calories the yolk may be avoided.
Fish is an excellent source of quality proteins with no carbohydrates and a few saturated fats. The most beneficial fishes are cold water fishes such as sardines, tuna, salmon, trout etc and they also provide good amount of omega 3 fatty acids. Essential fatty acids help to utilize the carbohydrates for muscle development rather than depositing as fats.
It contains ample amount of protein and little fat and has high biological value. Apart from chicken turkey is also ideal source for protein.
Kidney beans contain high quality protein and fiber which are good for muscular development. They also contain manganese, copper, potassium, iron, phosphorus etc.
Lean Red Meat
Lean red meat provides ample amount of protein but it also contains saturated fat which is not good for health and hence its consumption must be limited to once in a week. Besides protein it also contain iron, selenium, copper, zinc etc and iron is essential to ensure proper oxygen supply to every cells and prevent the muscles from fatiguing after workout.
Low Fat Dairy Products
Dairy products having low fat such as yogurt, cheese, milk etc are excellent sources of protein and are easily available through out the year. It also contains live bacterial cultures which are essential to keep the digestive tract healthy. A healthy digestive tract helps to absorb nutrients efficiently and builds a healthy body.