When you are working out, what you want to achieve is to lose fat while preserving muscle, and then packing some more. This process, however, is impossible without sufficient protein intake. In the matter of fact, leaner you are, the more protein you use. Much was said about protein, but we’re trying to keep the things simple here. So let’s explain what types of protein are there and what foods contain most of it. Because, protein-rich diet should be the primary bulking method.
Incomplete vs. Complete Protein
All proteins that you eat are good enough for reaching your daily requirements, it’s only that some proteins are more effective to the sense that they can be used by our body better. Complete proteins contain all the amino acids that the body needs no a daily basis, while incomplete protein contains only some of the essentials amino acids. Complete proteins are often called high-quality proteins, as they contain all essential amino acids.
Sources of Protein
Complete protein can be found in animal sources like milk, yogurt, cheese, meat, poultry, fish, seafood and eggs and plant sources, like soy, while there are also plants that contain all essential amino acid like quinoa and amaranth. With an exception of soy, other plant sources contain what we call incomplete proteins, as they provide only some of the essential amino acids. These are nuts, seeds, nut butters, green peas and legumes like lentils, chick peas, black beans, pinto beans and navy beans.
Eggs
After the trumped up charges for artery clogging and increased risk of heart disease, latest research has discovered that dietary cholesterol and those two conditions are not related. Apart from being healthy, they are premium muscle building food.
Protein Shakes
Unavoidable in every muscle building and strength workout regime. Protein nutrition prevents severe muscle breakdown while refueling muscle energy and increases the blood flow. Of course, you will want to go with only the most reputable manufacturers and the best shakes that you can get for your money.
Cottage Cheese
This food works for your muscles from two ends. First, cottage cheese is rich in casein, which is a slow digesting dairy protein which facilitates steady increase of blood amino acid levels and keeps them high for a while. It also contains live organisms which help breaking the food and absorbing the nutrients you need.
Nuts
A muscle gainer’s snack. Nuts are an ideal cocktail of proteins, dietary fats and fibers, enabling you to get extra calories you need for your workout with no feat that they will amass around your waistline. Easy to store and portable, they come handy as an ideal snack to take with you.
Salmon
Rich in both proteins and omega-3 fats, it is beneficial to both heart condition and muscle repair after workout. Fish oil supplement is a great replacement for these if you don’t feel like eating fish.
Beef
It is often called the king of protein foods. It is a blend of proteins rich in essential amino acids, B-vitamins, creatine and saturated fat that regulates the testosterone levels. People who eat more red meat have shown greater resistance to anxiety and stress.
Chicken
If beef is the king, than chicken is the queen of protein-packed foods. Roast chicken is available in all supermarkets and is considered a healthy fast food for people who are packing some muscles and staying lean in the process.
Lentils
This is a secret weapon of mass building. Containing a perfect balance of protein and slow carbohydrates, lentils have a very long shelf life, apart from being inexpensive and readily available. They are easy to prepare, with cooking time of 10 minutes, and can be mixes with brown rice.
Closing Word
Personal training pros from Dubai we talked to have told us that it is also very important to make sure that the protein-rich foods you include in your diet are fresh and preferably organic as they will be much healthier for you and your family. Also, they wanted us to remind you that it is not all about protein. Other nutrients are just as important.
