What is Proteins?
We know that all bodybuilding buffs eat foods high in protein to build muscle and bulk up. So, let’s know what proteins are and how they help in building muscle.
Proteins are large molecular weight compounds, commonly known as the building blocks of the body. Proteins are made up of amino acids that are linked in many different sequences. Essential amino acids are called because the body cannot produce them, and we should eat them with protein-rich foods. So to know which foods are high in protein and what benefit they have in building muscle.
They provide structural support to the body.
- Maintain acid-base balance
- Act as hormones or enzymes
- Increase hemoglobin
- Maintain a healthy immune system
Hence, they are an essential part of our diet.
Types of Proteins
There are two types of proteins:
1.) Complete Proteins:
The complete protein contains all nine essential amino acids and some non-essential ones. Proteins present in animal products such as meat and eggs are complete proteins.
2.) Incomplete Proteins:
Incomplete proteins do not have all the essential amino acids. The proteins present in plant products such as nuts and legumes are incomplete.
Eating whole protein foods is better than incomplete protein because animal proteins are more easily digested than plant proteins. But eating protein-rich food is good for your health.
Proteins are Good for Building Muscle
For those who want to build muscle, eating foods high in protein is essential. Proteins build cell structure and repair damaged tissues, which are essential for those undergoing strength training. They require about one to one and a half grams of protein for every pound of body weight every day. Thus, it is important to know about foods rich in protein. However, they should be careful not to eat more than 30 percent of their total daily calorie intake as excess protein stresses the kidneys and liver.
Here are 6 Foods High in Protein
1:) Soybean
Soybean is a protein-rich food. A study published in the American Journal of Clinical Nutrition in 2005 states that soy protein is eaten with low-cholesterol foods, which has an overall effect on lowering low-density lipoprotein (LDL) levels in the body. Soy protein thus eliminates fat and increases muscle mass.
2:) Chicken
Chicken provides all kinds of essential amino acids to your body; hence, it is full of protein. One advantage of eating chicken over other animal products such as beef and pork is that it contains unsaturated fat. Therefore, it helps prevent heart disease. 100 grams of chicken breast, skinned and boneless, contain 31 grams of protein. You should include chicken in your gym diet so that you can build muscle fast.
3:) Turkey
Turkey reminds me of thanks. But it is a protein-rich food; you should eat the most. A 100-gram raw turkey breast contains 24.6 grams of protein and thus fully answers which foods are high in protein. So, eat turkey, not only for regular thanks.
4:) Eggs
An egg is also part of foods high in protein. They are highly recommended for building muscle. You can have delicious and quick preparations with eggs at any time of the day. They contain all the essential amino acids. One hard-boiled egg contains 6.29 grams of protein.
5:) Cottage Cheese
Cottage cheese contains 2 kinds of proteins – whey protein and casein protein. Whey protein is present in the liquid that separates after cheese is made. Casein protein is present in yogurt after separation of whey. Cottage cheese is rich in proteins and is ideal for building muscle. 100 grams of creamed cottage cheese contains 11 grams of protein.
6:) Peanuts
Did you know that one ounce of peanut contains 7.3 grams of protein? This is 4–15% of the daily recommended intake. Peanuts also help you avoid your cravings for eating unhealthy and are good nuts as a snack. Also, peanut butter made from these nuts is rich in protein.
Instead of taking artificial supplements, it is best to source your daily protein intake from foods high in protein. If you eat well, you make yourself well.
