Protein is an essential part of our diet. If we consume it in right amount by taking the correct food then muscles can be strengthened.

 

Proteins can be further classified into smaller molecules of amino acids. Muscle fibers are formed with the help of these amino acids.

 

Food rich in protein are also rich in unsaturated fatty acids, carbohydrates etc. increases cholesterol instead of forming muscles .

 

So we must take care to choose the food containing proteins that our body needs but at the same time avoid this unwanted fatty content.

 

Vitamin B-12 is rich in protein. Non- vegetarians have many options to select form.

 

Chicken is rich in protein. Fried and garnished chicken do not make up a healthy diet when we want to gain weight by building muscles.

 

We must calculate the total calorie and protein content in the food before consuming it.

 

Plain, roasted chicken white meat provide almost 20gm of protein and 2.5 gm. of fat in its 2 ounces.

 

Fried chicken is not good. We can instead have fish (boneless and preferably tuna, salmon, mackerels, etc.)And sea food (prawns, shrimps, and low fat meat). Beef is not considered as protein rich diets as it contain fat also.

 

Milk and dairy products like cream, cheese, yoghurt, eggs, etc. are preferable for vegetarians.

 

Another rich source of protein is soybean. Soybean powder is added to dishes and eatables to raise the protein content.

 

Nutralite is available in the market. It will provide body with proteins. Consuming it for 15-20 days will build up to 2-3 kg of muscle.

 

Practice exercise daily to avoid the accumulation of fat in the muscles. Otherwise there is no use for protein intake.

 

We must have an idea about protein intake under the guidance of medical supervisor to gain weight and avoid excess intake.

 

Tags: build muscles, fitness, health, quick muscle
Filed under: Fat Loss