If you have just started a weight loss trip, it may seem overwhelming. However, remember that you can start burning fat and developing lean muscles in just a month. We asked one of our essential nutritionists, Tara Collingwood, MS, RDN, CSSD, LD / N, ACSM-CPT, a certified sports dietitian and co-author of the Flat belly kitchen book for mannequins: Can you eat certain foods to quickly promote muscle growth? “Muscle growth depends on constant resistance training, adequate rest and sufficient global calories, not only protein. But obtaining enough protein is essential to develop muscles, ”she told us. Here are 11 protein -rich foods that help develop muscles in just 30 days.
Chicken breast
The first element of his list is not surprising: chicken breast. What makes this white meat an excellent fat combustion tool? He is “thin, versatile and rich in complete protein,” she says. If you have trouble cooking, try to grill a few breasts at the start of the week to throw meals.
Eggs
Next on the Collingwood list? Eggs – and not just egg whites. “Contain high quality proteins and leucine, a key amino acid for muscle protein synthesis,” she says.
Greek yogurt
Greek yogurt is another obviousness for fat loss and the construction of lean muscle. “Proteins higher than ordinary yogurt and provide calcium for bone health,” says Collingwood. However, respect the simple and low Greek yogurt in bold. The flavored varieties are generally filled with sugar, which means additional calories.
Salmon
Salmon is not only an excellent source of protein, but is full of nutrients that will help your body prosper. “Offer proteins plus omega-3 fatty acids, which can support muscle recovery,” says Collingwood. Again, try to cook salmon in lots for the week, so you can easily add it to meals.
Lean beef
If you are a fan of red meat, Collingwood recommends the lean beef. “Provides proteins, iron and creatine, which can improve strength,” she says. You can grill the pancakes or use lean beef in jiggles or healthy pasta dishes.
Tuna
Another fish that will help you burn fat and build lean and healthy muscles? Tuna. “A practical and skinny source of protein,” explains Collingwood about fish. If you opt for the tuna in the box, avoid adding Mayo or fatty oil.
Cottage cheese
Cottage cheese is an easy source of protein that can be consumed out of the cardboard or added to other dishes. “Contains casein proteins, which slowly digest and supports night muscle repair,” says Collingwood.
Tofu
If you follow a plant -based diet, you need to add tofu to your shopping list. “A complete plant protein, ideal for vegetarian or vegan athletes,” explains Collingwood.
Lenses
The lenses are excellent as an accompaniment dish, throwing your salad or transformed into hamburger pancakes. “Protein and fiber shores,” explains Collingwood. Don’t you want to cook them? You can pick up a bag of precious lenses in the product section of most stores, including Trader Joe’s.
Quinoa
A grain that you should eat if you try to develop muscles and lose weight? Quinoa. “A grain rich in protein which is also a complete source of protein,” says Collingwood.
Protein powder
And, for an additional dose of protein, add protein powders (whey or vegetable) to your smoothie. “The practical way to meet protein needs around training,” suggests Collingwood.
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