Do you get enough protein in your diet? Many people count the calories, look at their sodium intake and pay attention to the amount of sugar consumed, but many often forget proteins, which is a must for our body. Proteins are vital for strong bones, keeping your cells in good shape, helping to regulate hormones and much more. Proteins help build a lean muscle, so if you hit the gymnasium and try to achieve certain fitness goals, it is difficult to make proteins. Although the amount of protein differs for everyone, the recommended daily quantity is based on the number of calories you eat and weight. According to the Mayo Clinic, Proteins should represent 10% to 35% of your calories. If you follow 2,000 per day of the calorie intake, it is 200 to 700 protein calories or 50-175 grams. Although it may seem a lot of protein, the good news is that there are a lot of food that you can easily find in any grocery store to meet your needs. From chicken to seafood and plant -based foods, here are 11 foods rich in protein that you can integrate into your diet which helps to build lean muscles, according to Terry TateossianA nutritionist Issa and a personal coach Issa, specialist in the Iin hormone, emotional consumption coach and founder of Thor: Rose’s house.
Chicken breast
A grilled chicken breast is an easy and satisfactory way to strengthen your protein intake. “The chicken breast is a lean protein, exciting about 26 grams of protein per portion of 3 ounces with very little fat,” explains Tateossian. “Because it is rich in leucine, an amino acid which directly triggers the synthesis of muscle proteins, this helps your muscles to repair and develop more quickly after training in resistance.”
Salmon
There is a reason why salmon is always recommended as a great source of protein – it is full of vitamins and nutrients. According to Tateossian, “salmon provides around 22 grams of protein per portion of 4 ounces, as well as omega-3 fatty acids which reduce inflammation and improve recovery. Healthy fats also improve insulin sensitivity, which helps to better send amino acids to muscle tissues. ”
Eggs and egg whites
Whether you like them hard, scrambled, fried or too easy, eggs are a versatile and delicious way to obtain proteins. “Eggs are considered to be the gold stallion of proteins because they contain the nine essential amino acids,” explains Tateossian. “The yolks provide additional nutrients such as vitamin D and choline, and egg whites provide pure and lean proteins. Together, they maximize recovery and muscle growth. ”
Greek yogurt
Greek yogurt is so practical to get protein. There is no kitchen involved – just take a cup and go. According to Tateossian, “a single cup of Greek Yogurt Nature offers 18 to 20 grams of protein, mainly casein and lactrum. This combination provides both fast digestion proteins to launch repair and slow digestion proteins to keep the amino acids available for hours, power stable muscle construction. “
Lactoserum protein powder
If you want a protein supplement, Tateossian suggests why protein powder. She explains: “Lactrum is one of the fastest sources of protein, rich in leucine, and proven in studies to increase the synthesis of muscle proteins more effectively than many whole foods. It is perfect for post-workout nutrition when your body needs amino acids immediately. ”
Cottage cheese
Cottage cheese is tasty, with fruit or spread over your favorite crackers. It is a healthy snack that is full of protein. “Cottage cheese contains about 25 grams of protein per cup, mainly casein, which digests slowly and provides amino acids for hours,” said Tateossian. “Eating before the bed is particularly ideal for night muscle repair and prevention of muscle degradation.”
Lean beef
Another good way to respect the recommended quantity of daily protein. “The lean beef offers approximately 22 grams of protein per portion of 3 ounces with creatine, iron and B vitamins, all criticism for strength, energy metabolism and muscle growth,” explains Tateossian.
“Its natural creatine content gives an additional boost to performance and recovery.”
Tuna
The tuna’s taste is not for everyone, but it is loaded with protein and weak calories. “The tuna is practically pure proteins (about 20 grams per portion of 3 ounces) with almost no carbohydrates or fat,” explains Tateossian. “It is ideal for developing lean muscles while keeping the global calories under control, especially if you aim to gain muscle without excess of fat.”
Edamame
Edamame is a common aperitif that you can find on most sushi menus, but you can also find it in the frozen section and enjoy snacking it at home. “Edamame is an excellent plant -based option and provides 17 grams of protein per cup with fibers and phytoestrogens that support hormonal balance in women,” says Tateossian. “It is a complete source of protein, which makes it excellent for muscle growth even without animal products.”
Lenses
From salad and rice dishes soups, lenses have a light flavor ideal for a variety of kitchens. “Lentils contain approximately 18 grams of protein per cooked cup and are rich in complex carbohydrates and fiber,” explains Tateossian. “This combination stabilizes blood sugar while providing constant energy for training, which facilitates the construction of the lean muscle without grease of fat.”
Firm tofu
Firm tofu contains essential minerals such as calcium and iron and healthy cardiac isoflavones, supporting muscle, bone and cardiovascular health. In addition, it is rich in protein. “The firm tofu offers 10 grams of full protein per 100 grams and easily absorbs flavors, making it versatile for meals,” explains Tateossian. “Because it is lower in fat and rich in calcium, it supports bone force while promoting lean muscle development, particularly important for women over 40.”
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