best protein food for muscle gain in home

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best protein food at home for bodybuilding

(1) Soybeans

Aside from water, soybeans are mainly composed of protein, but they also contain good amounts of carbs and fat.Soybeans are rich in fat,soybeans are classified as oilseeds and are often used to make soybean oil.Soybeans contain a fair amount of both soluble and insoluble fibers.

Nutrition available per 100gm

Calories                               446

Total fat                              20g

Cholestrol                          0 mg

Sodium                               2 mg

Potassium                        1797 mg

total carbohydrate       30 g

protein                               35 g

 

(2) Wheat germ

Rich in zinc, iron, selenium, potassium and B vitamins, high in fiber and protein, with a good amount of branched-chain amino acids (BCAAs), arginine and glutamine. This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein that’s a perfect food before workouts.

Nutrition available per 100gm

Calories                               339

Total fat                              2.5 g

Cholestrol                          0 mg

Sodium                               2 mg

Potassium                        431 mg

total carbohydrate       71 g

protein                               14 g

 

(3) Brown rice
Brown rice and white rice have similar amounts of calories and carbohydrates, A brown rice slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.

Nutrition available per 100gm

Calories                                  111

Total fat                                 0.9g

Cholestrol                            0 mg

Sodium                                  5mg

Potassium                           43mg

total carbohydrate          23g

protein                                  2.6g

 

(4) Oranges
Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts. As with other citrus fruits, orange pulp is an excellent source of vitamin C, providing 64% of the Daily Value in a 100 g serving (right table). Numerous other essential nutrients are present in low amounts (right table).

Nutrition available per 100gm

Calories                               47

Total fat                              0.1g

Cholestrol                          0 mg

Sodium                               0 mg

Potassium                        181 mg

total carbohydrate       12 g

protein                               1.0 g

 

(5) Eggs
Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn’t due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found. If you’re worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

Nutrition available per 100gm

Calories                               155

Total fat                              11 g

Cholestrol                          373 mg

Sodium                               124 mg

Potassium                        126 mg

total carbohydrate       1.1 g

protein                               13 g

 

(6) Milk (organic)
Contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.

Milk contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.The nutritional value of milk is so well known that people all around the world include it as a staple part of their diet. Adding it to your daily diet can also help you to achieve a well-balanced diet. It is an ideal source of nutrients such as vitamin A, B12, D calcium, carbohydrates, phosphorous, selenium, magnesium, protein, zinc, and riboflavin. The Teagasc Dairy Products Research Center at Moorepark, Fermoy has reported recent research on using milk to neutralize the cholesterol content of the body. Most of the caloric content in it comes from the natural sugars found in it. These are essential to the overall functioning and health of the body, and they reduce the chances of a number of deficiencies, and boost health in a variety of ways! Let’s explore more about the important impact of milk and its products on our health!

Nutrition available per 100gm

Calories                               42

Total fat                              1 g

Cholestrol                          5 mg

Sodium                               44 mg

Potassium                        150 mg

total carbohydrate       5 g

protein                               6.4 g

 

(7) Spinach

Spinach is a good source of glutamine, the amino acid that is important for lean muscle growth.Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids),manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E,calcium, potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline.

Nutrition available per 100gm

Calories                               23

Total fat                              0.4 g

Cholestrol                          0 mg

Sodium                               79 mg

Potassium                        558 mg

total carbohydrate       3.6 g

protein                               2.9 g

 

The above listed food are the best source of protein food available at home  for building muscles gains, good nutritions food diet plans

 

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