Top 10 best protein sources for fitness freaks.

Protein plays a important role in building a physique of a individual. When we workout or exercise our muscle fibres break we need protein to repair them. In order for them to grow protein is required. Nutrient is required for developing or maintaining a physique, the ratio of diet to workout is 7:3. The role of diet in building a physique is 70% and that of workout is 30%. In this diet a person requires 3 essential macro-nutrients. These are carbohydrates, protein, and fats. The role of protein is to build and repair these muscles which breaks after the workout session. In this article below will be discussing about the top 10 best protein sources for the fitness enthusiasts.

  1. Chicken breast- chicken breast is considered as a lean source of protein. The boneless breast part of the chicken has the highest amount of protein in it. The average serving size of chicken breast is considered to be around 100 grams which will give you around 25 gram of lean protein. If you are a non vegetarian person then you must include chicken breast in your diet. As the breast part of the chicken consist of only protein, which is helpful in both weight loss and muscle building goal of a individual.
  2. Fish- You can get different varieties of fish in the market but the white fish is considered to be high in protein. The whiter the fish is the more richest it is in protein content. White fish are considered to be a lean source of protein, as the carbohydrates and the fat content are low in white fish. Indian pomfret and salmon have the high protein content. The recommended serving of fish is 100 grams. The single serving of fish [100 grams] has 25 grams of protein.
  3. Lean meats- the leans meats such as beef,porks,lamb has high protein intake. These lean meats are also high in other micro nutrients which makes them a complete food. The 100 grams of beef includes 26 grams of protein along with protein it also contain iron, zinc, and other vitamins.
  4. Milk or soya milk-  milk is a diary product and soya milk is a soya based product. Milk is considered as a healthy drink. It is easily available in the market and also it easy to consume. The 100 ml of milk and soya milk shares the same nutritional facts. The 100 ml of milk  and soya milk contains 3.2 grams of protein. A person car drink around 500 ml of milk daily which will give him/ her 16 grams of protein.
  5. Cottage cheese [paneer]- cottage cheese is also known as paneer in india. The paneer is high  in protein as well as high in fat. The ratio of protein to fat in paneer is of 1:1. But we can use paneer of low fat milk which will only provide us protein and which will be low in fat. The 100 grams of protein will give us around 18-20 grams of protein. You can also drink the water remaining while the processing [ curdling of hot milk] of paneerthe primary ingredient used by many companies to make the whey protein is this same water.
  6. Eggs- eggs are also considered as the rischest source of protein. Some people eat the whole egg [ egg white+ yolk] , while some only eat the egg white as they contain only protein in them. More than 75% of protein of the egg is found in the egg white. Eggs are also easily available in the market. A person can consume 4-5 eggs per day. One medium size whole egg has 7 grams of high quality protein. The egg white has 3-4 grams of protein in it and the rest of 2-3 grams of protein is included in the egg yolk alongwith fats.
  7. Tofu- tofu is a soya based product . it is also called as paneer made from soya milk. the 100 gram serving of tofu will give you about 8-10 grams of lean protein. The recommended serving size of tofu is around 100 grams. It is healthy to eat 100 grams of tofu for a individual.
  8. Whey protein/ protein powders- when a person is unable to complete his daily protein requirement he should consider taking the protein supplements which are whey protein, isolated whey protein, or any other plan based protein. Whey protein is obtained from milk which makes it completely vegetarian. The digestibility and absorption rate of whey protein is 100 % that means all the whey protein you consume will be digested 100% in your body and nothing will be wasted. Whey protein is a lean source of protein. The serving size of whey protein is one scoop which is 30 grams. There is 25 grams of high quality protein present in the single serving of the whey protein.
  9. Soya chunks- soya chunks are another soya based product. The soya chunks are the cheapest source of protein available for the vegetarians. The nutritional value of 100 grams of soya chunks contain 52 grams of protein. The advisable serving size of soya chunks is 50 grams, as more than that will lead to some hormonal imbalances. So a person can get around 26 grams of protein on 50 grams of soya chunks.
  10. Lentils and legumes- Rajma, white and black chick peas comes under the legumes category. They are rich in protein. A person can consume these by soaking them overnight. One can also consume raosted chana as a evening snack. The 100 grams of roasted chana has 21 grams of protein. Different types of dal fall in the lentils criteria. They are moong,toor,masoor dal. The moong dal can be eaten in the from of sprouts.  The 100 grams of moong dal will give us 24 grams of protein. Also the legumes and lentils are rich in other vitamins and minerals.