Protein-Rich Foods That You Must Include In Your Diet

Why do we need protein?

Protein is an essential nutrient that is responsible for multiple functions in the body, inclusive of cells, muscles, and tissue building. People who indulge in endurance sports and strenuous physical activities need more protein intake and must add it to their training routine as well to revive the muscle strength.

How much protein intake is advisable?

It is recommended that based on the body weight one must consume about 0.8g-1g of protein per kg of body weight. For strength athletes, the portion dose goes upto 1.4g -2g. It is recommended that after an exercise session,protein-rich food must be incorporated in diet to help improve the strength of muscles and help them recover and grow.

Superfoods rich in protein

  • Eggs & dairy foods – A healthy omelette is a great way to start the day, not only because it is filling and can be prepared to one’s specific liking, but also because it is rich in protein. Milk is another dairy item rich in protein as well as calcium. It helps replenish the energy levels and at the same time acts as a recovery booster.

    Milk and eggs make up for the best breakfast food options. For lactose-intolerant people, yogurt is a rich source of protein. Since some of the lactose is removed in yogurt, but you must still consult your healthcare professional before consuming it.
  • Fish & Seafood–Seafood may be considered slightly high on fat content, yet there is no denying the fact that they are rich in protein. Salmon, sardines, caviar are all heart-healthy food products rich in omega-3 fatty acids. These are highly useful in reducing joint stiffness and inflammation. Other than seafood, chicken and turkey are white meat poultry products which are high in protein content.
  • Soya, nuts & seeds – In case you belong to the group of people who are dairy intolerant, you can opt for soya. It is a protein-rich food which can be consumed in the form of soya-based drinks or other food options with soya as an active ingredient. Soya, nuts, and seeds help lower cholesterol levels greatly and reduce the risk of heart disease.

    Nuts & seeds are great evening snacks which are high in sodium and potassium levels. To start your day healthy you can add some nuts to your oats and cornflakes breakfast or just much on some almonds and pistachios every morning.

We understand that it can turn out to be perplexing deciding which protein-rich food you must take and in what quantity. To ease this cumbersome task for you, Transition Personal Training offers the provision of consulting a personal trainer who will help devise a personalised Nutrition Plan for you. To know more, get in touch and take your first step towards a healthy life.

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