Protein Rich Food Items

Why do we need protein?

Protein-The most essential nutrient for bodybuilders especially.Most of the people go for protein  supplements available in market,but many people cannot afford it as it is too expensive or for many other reasons.The exact amount of protein can not be calculated without testing them because it depends on their qualities and variations.There are many natural sources of protein which are easily available and less costly.In this article,the food items will count only amount of protein present in it.

Food items rich in protein

1-Soybean Chunks

100 gm of soybean chunks have 52 gm protein.There are many reasons for which people avoid soybean chunks like rise in estrogen and decrease in testosterone.Many people doesn't believe on this,they considered it as a myth about soybean chunks and it creates a huge confusion among others.So,the answer is yes it is true that soy increases estrogen and decreases testosterone level.All this happens when someone consumes excess soy products or soy chunks(everything has an effect in excess).A serving of 25 gm soy chunks is healthy for an adult,it will not harm the health.25 gm of soy chunk will provide 13 gm of protein which is good and healthy.You can add this amount with other protein rich foods and consume it for muscle building.

2-Eggs

Eggs are the most effective food for muscle building.A complete egg have 6 to 6.5 gm of protein in it.Four eggs will give 52 gm of protein which is very large number and eggs are very healthy and are not very much expensive.Many people throws egg yolks as it contains cholesterol which means they throw away a least 2 gm of protein and with 4 eggs they throw 8 gm of protein which is very bad.Yes it is true that egg yolks have cholesterol in it,an egg yolk can have 370 to 375 mg of cholesterol in it.But the egg yolks have free cholesterol in it,which means it is neither a good cholesterol and nor a bad cholesterol.The type of cholesterol depend on the things you eat it with them so always have whole boiled eggs.

3-Lentils/Legumes

There are various types of lentils available in market and all of them are rich in protein.Lentils or legumes can have 10 gm to 40 gm of protein in a serving of 100 gm.They are very rich sources of protein and are not very expensive.Eat the without fry as it will add fat in it,Try to eat them boiled without adding anything in it.It is very healthy and best way to eat it.

4-Banana

Banana is a very high protein fruit and is a boon for gym guys.An average size of banana can have 5-6 gm of protein in it.Banana have many other health benefits also like increase energy and improves digestion.Banana is the best food for the muscle recovery after workout.

5-Chicken

Chicken is the best protein source is it has lean protein in it(chicken breast).100 gm of chicken has 20 gm of protein and  it is a source of lean protein,which means most of the calories in chicken breast come from protein.100 gm of chicken is a very small amount that an adult eats.A healthy adult can eat 500 to 800 gm of chicken and more depending on person to person.

6-Fishes

All kind of fishes are another best option for good amount of  protein.100 gm of fish (a serving) can have 10-25 gm of protein in it depending on their varieties.Which is very high number and easily available food item.

7-Peanuts

Peanuts are very high in protein.100 gm of protein  can have 25-28 gm protein in it.It is very rich in protein and one can have it daily as it is very healthy and have many other health benefits with good fats.

8-Almonds and Cashew

Almonds are the rich sources of natural protein.A serving of  30 almonds can have approximately 10 gm of protein and 30 cashew can have 7 gm of protein and healthy fats in it.Almonds are the good options for muscle building.

9-Oats

Oats are the best breakfast meal that one can have.100 gm of oats have 16-18 gm of protein in it depending on their qualities.Oats  are easy digestible food items that is why they are the best options for breakfast.

10-Low fat milk

Low fat milk is the dairy product which have many health benefits like bone health and other.If it comes to protein then a serving of low fat milk,about 250 ml can have 8-10 gm of protein.Milk is also known as complete food that is why having a glass of milk after dinner is a good contribution towards health.

11-Pumpkin seeds

Pumpkin seeds are  full of protein and are very tasty food item.100 gm of pumpkin seed can have 29 to 31 gm of protein which is a good number to fulfill per day protein need and you can add more pumpkin seeds in your diet if you are building muscles.

12-Pistachios

Pistachios are rich in protein and also fiber.A 100 gm serving of pistachios can have 15-17 gm of protein.So pistachios is a healthy option to add in your diet plan for protein need.

13-Yogurt

Yogurt is very delicious and high in  protein rich dairy product.100 gm serving of yogurt contains 4 to 5 gm of protein in it.Do not add sugar of salt in yogurt for taste as it will add taste but also become harmful for health.

14-Paneer

Paneer is a rich source of protein as a serving of 100 gm of paneer can contain 20 - 25 gm of protein.Which is very healthy but do not add anything in it.

15-Roasted Chickpeas

Roasted chickpeas have 5-6 gm of  protein in per 100 gm of serving.You can have it anytime and anywhere as they are very healthy and easily available.They are also good for bone health.







These all food items are rich in protein and the best thing is that they are all completely natural.So having a natural food items for protein will not have any side effects and will build muscles naturally.