When it comes to muscle building, protein has a crucial role to play. It is very important for muscular growth and repair. Therefore, it is necessary to ensure that the body gets enough supply of proteins. The protein requirement for a human body is 0.8-grams protein/kilogram of body weight.
Read on to find out about the 12 Indian protein sources for muscle building.
Cottage cheese is basically comprised of Casein. This is the solid part that you get after curdling milk. It provides a steady supply of the vital amino acids to muscles.
Protein packed with: 28 grams per cup.
Eggs have a high biological value (BV). This value is calculated by the amount of amino acids that particular food possesses and eggs surpass this list.
Protein-packed with: 6 grams per 1 large egg
This is a fast digesting protein extracted from milk and concentrated. It is considered to be the perfect addition to any fat-loss or muscle building diet. It is the perfect post-workout protein supplement.
Whey protein is certified as a rich source of BCAAs (Branched Chain Amino Acids). It is perfect for building muscles.
Protein packed with: 24 g per scoop, on an average.
For a reliable source of protein which is age-old and still considered the best, milk is a perfect choice. It comes with a certain amount of fat that helps you absorb the fat-soluble nutrients like Vitamin D.
Protein packed with: 8 grams per glass.
Greek yoghurt is a thick and delicious milk product obtained after fermentation of milk. It has double protein than the regular yoghurt.
Protein Power packed: 23 g per 200 gm serving.
Lentils (Dals) are one of the best sources of plant-based proteins. This makes it an excellent choice for vegetarians. We Indians have included it in our daily diet. There are, in fact, a variety of lentils. Lentils are high in fibre, potassium, magnesium, iron, folate, manganese and copper.
Protein power packed: 1 cup (200 gm) of boiled lentils contains 18 grams.
Pumpkin seeds are an invaluable protein source. Other than proteins, pumpkin seeds also have nutrients like zinc, magnesium and iron.
Protein power packed: 1 ounce (28 g) contains 5 gm.
Fishes are packed with protein and are incredibly healthy. Most fishes are loaded with healthy nutrients and omega-3 fatty acids which are really good for the heart.
Protein power packed: 22 grams per 100 gm.
This dry fruit is very popular in India. Almost everyone knows the importance of almonds. These are loaded with important nutrients like protein, vitamin E, magnesium, manganese and fibre.
Protein power packed: 7 gm per 30 gm.
Peanuts are super delicious and healthy. They are filled with protein, fibre, magnesium. You can consume them raw, roasted or fried. They taste equally good.
Protein power packed: 30 gm contains 7 grams.
Chicken breast is the most popular among all animal-based proteins. This protein-rich food is cooked in a variety of ways in India. It is easy to cook and really works wonders when it comes to filling your protein needs.
Protein power packed: 53 gm.
Oats are considered as one of the healthiest foods. This fibre-loaded grain has several other nutrients including protein, magnesium, vitamin B1 and manganese. Eating this can keep you full for longer durations.
Protein power packed: Half cup contains 13 grams.
When you need to eat something tasty and healthy, this list of foods can really come in handy. Have them on a regular basis when you wish to gain more protein for your muscle building goal.