Eggs, bananas, soybeans, salmon, and various types of beans are high in protein, which helps muscles grow and recover during and after physical activity.
Besides exercise, food can impact your ability to maintain or build muscle. Adequate protein intake is crucial. To increase muscle mass, protein consumption should be maintained at approximately 1.6g per kilogram of body weight per day. For example, a 68kg person needs about 109g of protein per day.
Below are some foods that provide the right amount of nutrients to build healthy muscles.
Beans
Legumes are a healthy source of protein, helping to build muscle strength. One cup of cooked beans contains 15g of protein. This food is also rich in fiber and other essential minerals such as magnesium, phosphorus, iron, and B vitamins.
Soybeans
100g of soybeans can contain approximately 52g of protein. Soybeans also contain unsaturated fats, vitamins, and minerals, making them a healthy alternative to meat.
Adding soybeans to your daily diet also provides the body with iron, phosphorus, and vitamin K. The iron in soybeans is very good for people with anemia.
Egg
Eggs are rich in protein, healthy fats, and essential nutrients such as B vitamins and choline. They contain amino acids, particularly high-quality leucine, which helps boost energy and muscle strength.
Salmon
An 85g serving of salmon contains approximately 17g of protein, 1.5g of omega-3 fatty acids, and several important B vitamins. Protein and omega-3 fatty acids play a crucial role in muscle health. Eating salmon is also good for cardiovascular health, bones, and skin.
Banana
Bananas are a great choice to eat after a workout. Potassium helps balance electrolytes between muscle cells, improving muscle performance and reducing the risk of muscle cramps. Eating bananas also helps reduce inflammation and replenish glycogen in muscles, aiding post-workout recovery.
Chicken breast is often used for muscle building due to its high protein content. An 85g serving of chicken breast contains approximately 26.7g of high-quality protein.
Chicken breast also contains large amounts of vitamins B3 and B6. These vitamins can help the body function properly during exercise to achieve optimal muscle growth. Eating protein-rich foods like chicken after exercise can promote fat loss, which is beneficial for those trying to lose weight and gain muscle.
Lean beef
Beef is a high-quality protein source, containing B vitamins, minerals, and creatine, supporting muscle growth without adding excessive calories. An 85g serving of 70% lean ground beef contains 235 calories and 16g of fat. The same serving of 95% lean ground beef contains more protein but only 148 calories and 6g of fat.
Shrimp
The body receives 19g of protein, 1.44g of fat, and 1g of carbs in an 85g serving of shrimp. Like many other animal proteins, shrimp contains a large amount of the amino acid leucine, which is essential for muscle development.
Bao Bao (According to Healthline, Times of India )
| Readers can post questions about bone and joint diseases here for doctors to answer. |
Source link
Comment (0)