Protein is an unavoidable component of our diet. Proper intake of proteins through the right food will help in building up of muscles.
Proteins can be further classified into smaller molecules of amino acids. Muscle fibers are formed with the help of these amino acids.
Food having proteins sometimes have fatty acids, complex carbohydrates etc. This will not make up the muscles but instead increases fat component in our body.
So it is necessary to consume the food having right amount of proteins and which do not have these fatty content.
Vitamin B-12 contains proteins also.
Vitamin B-12 is rich in protein. Non- vegetarians have many options to select form.
Chicken is rich in protein. Fried and garnished chicken do not make up a healthy diet when we want to gain weight by building up of muscles.
It is good to have a clear idea about the calorie and protein content in the food that we eat.
Plain, roasted chicken white meat provide almost 20gm of protein and 2.5 gm. of fat in its 2 ounces.
Fried chicken is to be avoided. Other good options are fish (boneless and preferably tuna, salmon, mackerels, etc.)And sea food (prawns, shrimps, and low fat meat). Beef is not a protein rich diet as it contains fats.
Other good sources of protein for vegetarians are milk, and dairy products like cream, cheese, yoghurt, eggs, etc.
Soybean is rich in protein. Soybean powder can be added to dishes and eatables for increasing protein content in diet.
Nutralite which is commonly available in the market will raise 2-3 kg of muscle if it is consumed daily for about 15-20 days.
We must do regular exercise for good health. Fat will be accumulated in the muscle and without exercise protein consumption will do no good.
We must have an idea about protein intake under the guidance of medical supervisor to gain weight and avoid excess intake.
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