GOOD PROTEIN FOODS?
Protein foods is an essential macro nutrient, for providing muscle growth to the human body.
Macro nutrients are the most important nutrients, which are body needs for a healthy life, i.e carbohydrates, proteins and fats, from which protein really plays an important role for muscle building.
Protein is a nutrient found in foods like: –
& much more, list ends less 🙂
It consists of a long chain of amino acids.
Amino acids are the building block of proteins, which are combined together to provide a proper strong cellular structure & functionality to the human body.
ADVANTAGES OF A HIGH PROTEIN DIET PLAN
There are many benefits of high protein diet plan, which can cause many advantages if taken under limit & body absorption capacity, which are as follows: –
- Help in Improving Metabolism.
- Improves Eye Sight.
- Provides Lean Muscular Mass.
- Raise Energy Levels.
- Good Concentration Power.
- Improves Blood Sugar Level.
- Helps in Faster Wound Healing.
- High Immune System.
- Maintain Strong Bones.
- Boost your mood.
- Improves Cardiovascular Health.
DISADVANTAGES OF HIGH PROTEIN DIET PLAN
The disadvantages of high protein diet plan can cause some major problems, as we know that every thing should be under its limit: –
- Health & Cholesterol problem.
- Kidney issues.
- Imbalance in nutrition.
- Causes Constipation problem.
- An Increase in Insulin Level of your body.
- Dangerous for Diabetics.
PROTEIN CONSUMPTION PER DAY
This is the most important point for a healthy life, it’s just like a thin line between in limits & over the limits.
Remember, don’t waste the protein by consuming too much.
Everyone has a different requirement for their protein intake per day, so always calculate your lean body weight & then calculate the protein intake.
( LEAN BODY WEIGHT = TOTAL BODY WEIGHT – FAT BODY WEIGHT )
( Note : 1 pound = 0.45 kilograms & 1 kilogram = 2.2 pounds )
Now you can able to convert your current body weight in pounds or kilogram, then you will be able to calculate your protein intake for per day.
- Normal person / no- gym type:
0.5 gram/pound of body weight for each day
- 3 Days a week gym / 1-year weight training experience:
0.8 gram/pound of body weight for each day
- 5 or 6 days a week gym / 2 – 5 years of weight training experience:
1 gram/pound of body weight for each day advance.
- Level / 5 – 10 years of weight training experience:
1.2 – 1.5 gram/pound of body weight for each day
Please note: If any one will consume more than the given limit, beyond his or her actual requirement, then the protein will be wasted, that can cause loose motions & many other health related problems, as mentioned above.
ANIMAL BASED PROTEIN VS PLANT BASED PROTEIN
What foods are high in protein?
Animal food is considered to be the best source of protein because they contain all the essential amino acids for a proper muscular development.
Here I will share with you the high protein food list: –
- Grass fed beef
These are also called high protein low carb foods.
Non-vegetarians has some benefits of high protein meals like:-
- Improves Cholesterol & Weight Loss
- Increase Lean Muscle Mass
- Provides all Essential Amino Acids
- Lower risk of Heart Disease
- Improves Cardiovascular Health
Apart from it, animal based protein are rich in, vitamin D, vitamin B 12, omega 3 fatty acids, zinc & iron.
On the other hand, plant based protein, also a good source of protein but it doesn’t consist of all 20 essential amino acids, that’s why it is not as good as animal based protein, some of them are:-
- Green peas
- Soy milk
Vegetarians also have some benefits like:-
- Lower Body Weight
- Decrease in Cholesterol
- Low in Blood Pressure
- Lower Risk of cancer & Heart Disease
LEAN SOURCE OF PROTEINS
Animal based protein the best source of protein is a lean source of protein, that is the protein which is free from fats, bad cholesterol & too many carbohydrates in it.
The best signal for the lean source of protein is its white color, like boil eggs, boil chicken & boil fish.
The main point is this that the lean protein has the capability to digest very fast as compared to the normal protein food, which is having fats & carbohydrates content in it, which makes it slow to digest, which is not good for faster recovery, especially after or before the workout.
Remember always try to go for the natural foods first, supplements are only good for professional athletes, who have a good diet plan.
The vegetarians should try to eat all the different kind of foods, which can balance their amino acids deficit diet plan.
The fact is vegetarians must include supplements in their diet plan if they are looking for serious muscle gains, but they can also be able to fulfill their protein requirement from a vegetarian diet plan too.
On the other hand, non-vegetarians should avoid, fry and fats from their nonveg food, so that they can be able to free themselves from the cholesterol & heart-related problems, they don’t really need supplements, but they can include it for more gains.
Without protein, we can’t be able to build quality muscles.
Always remember, stay away from supplements in the beginning stages of your workout plan & focus on lean protein sources.
Also, keep in mind about the amount of protein per gram of body weight, don’t go for the excess amount of protein per day or else you have to deal with the side effects.
Also, don’t go for too less protein or else you will not be able to build muscles.
Moderation is the key to success, it same applies in building muscles.
Give some time to your muscles, to become mature enough, to handle a large amount of protein, but in the beginning stages, you don’t really need it too much.
To know more about protein sources, Ultimate-List-40-High-Protein-Foods