Protein is very important for building muscles. It not only repairs muscle tissue but also helps in their maintenance. Lack of protein in the body can cause many problems. According to the American Journal of Clinical Nutrition, a normal adult should take 0.8 grams of protein per kilogram of body weight. However, new research has revealed that people building muscles need more protein than this so that the body can become strong and muscular. Let us know the 6 best sources of protein and how they can be included in the diet.
1. Chicken
Chicken is a great source of protein. Just 3 ounces of chicken provides 27 grams of protein. To include it in your diet, you can try recipes like Baked Lemon-Pepper Chicken or Creamy Parmesan Garlic Mushroom Chicken.
2. Salmon
Salmon is not only rich in protein, but it also contains healthy fats, which are good for the heart. A 3-ounce serving of salmon contains 19 grams of protein. Eating it at least twice a week can provide your body with the necessary protein.
3 eggs
Eggs are also a good source of protein. 1 large egg contains 6 grams of protein. You can eat it fried, boiled or as a spinach omelet. It is easy and beneficial to include in the diet.
4. Peanut butter
If you are a vegetarian, peanut butter can be a good plant-based protein source. 2 tablespoons of peanut butter provides 7 grams of protein. You can use it in peanut butter and jelly sandwiches or peanut dressing. You can eat peanut butter energy balls while on the go.
5. Low Fat Paneer
Low-fat cottage cheese is also a natural source of protein. 1/2 cup of low-fat cottage cheese contains 12 grams of protein. You can include it in dishes like Creamy Spinach Dip or Florentine Lasagna Roll-Ups. It can be part of a balanced diet.
6. Lentils
Lentils are the best protein source for vegetarians. It is rich in antioxidants, fiber, vitamins and minerals. 1 cup of cooked lentils provides 18 grams of protein. You can include it in your diet with lentil soup or scrambled eggs and greens.
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