Nutritious food is very important for everyone and when it comes to gaining muscle and losing fat it play a key role. Food plays 70% of your gaining rest is exercise and sleep. I have often seen people not giving importance to their diet rather they focus only on workouts. Appropriate amount of carbohydrates, proteins, fats , fibers , vitamins and minerals are really important in one's diet.
For muscle gain you should take at least 1.5 to 2 gram protein per kg of your body weight. So here we are going to discuss food items which are high in proteins and other nutrients .
1. Chicken
Nutrition value of 100 g chicken ( 240 calories )
- Protein : 26 g
- Fats : 14 g
- Carbohydrates : 0 g
- Cholesterol : 90 mg
Chicken is one of the most famous food among fitness freaks and it deserve that fame ,only 100 g of it can provide you with 26 g of lean protein. It contain all essential amino acids which are important for growth of muscles. It also contain minerals like potassium ,Magnesium and zinc. Vitamins like vitamin A and B-6 .
2. Eggs
Nutrition value of 100 g ( 155 calories )
- Protein : 12 g
- Carbohydrates : 1 g
- Fats : 11 g
- Cholesterol : 373 mg
Eggs are most common food among every household. One egg contains 6 g of quality protein and its really easy to add eggs in your diet .But on the contrary egg yolks are high on cholesterol which can create problem for heart if you eat it in excess .It is recommended to eat at most 3-4 whole eggs per day or skip egg yolk.
3. Milk
Nutrition value of 100 ml ( 42 calories )
- Protein : 3.5 g
- Carbohydrates : 5 g
- Fats : 1-4 g
- Cholesterol : 5 mg
I consider milk as a magical drink it is packed with every possible nutrient important for one being.It is the first food we all consume. High amount of calcium is highlighting factor for adding milk to your diet.Provide lean source of vegetarian protein.
4. Fish
Nutrition value of 100 g ( 205 calories )
- Protein : 22 g
- Carbohydrates : 0 g
- Fats : 12 g
- Cholesterol : 60 mg
Fishes like Tuna , Salmon , catfish etc are a good source of healthy fats and contains loads of protein .It contain omega-3 fatty acids ,zinc and vitamin B2 which is good for skin and brain.
5. Peanut
Nutrition value of 100 g ( 567 calories )
- Protein : 26 g
- Carbohydrates : 16 g
- Fats : 50 g
- Cholesterol : 0 mg
Peanuts are the most fascinating vegetarian source of protein. It is high on healthy fats., tasty and easy to eat .You can also eat peanut butter instead of eating raw peanuts.It help in lowering cholesterol level and preventing heart disease.
6. Almond
Nutrition value of 100 g ( 580 calories )
- Protein : 20 g
- Carbohydrates : 22 g
- Fats : 45 g
- Cholesterol : 0 mg
Almond is all rounder of all nuts. It contain good amount of protein ,0 mg of cholesterol, vitamin E which is good for skin, fibers for good digestion , good in taste and Vitamin K which keeps bones healthy.
7. Seeds
Nutrition value of 100 g seeds ( 530 Calories approx. )
- Protein : 19 g
- Carbohydrates : 30 g
- Fats : 40 g
- Cholesterol : 0 mg
Seeds like Chia ,flax ,pumpkin seeds etc which can be added in small amount in your diet .They are rich in fibers and help in regulating blood pressure.Try to add these food in your diet to maximize your muscle gain and for getting a healthier body and mind.
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