When it comes to building muscles and recovery, it is important to be knowledgeable about the nutrition that nourishes the muscles, leading to muscle growth and strength gains. The best foods to take in your recovery phase of muscle building are foods rich in protein. There are different varieties of sources of protein out there that you can use for your recovery.
Protein is essential for the buildup of muscles in the body. This is because when you workout, micro tears happen in your muscles requiring immediate recovery. For this recovery to happen, protein rich foods, when properly eaten along with carbs provide the recovery that you need to build lean muscle mass, strength and burn fat. Here are the best food sources that you can use for overall fitness.
- Whey protein. Whey protein is one of the nutrients found in milk. The production of whey protein starts with the simple process of milking cows. Depending on the brand or the name of the whey protein brand that you use, a typical serving of whey protein contains about 24 to 30 grams of protein. One advantage that you can use when using or adding whey protein to your diet is that it is fast digesting for faster recovery. It works well whether you use it for your pre workout supplement or post workout snack. In addition to that, whey protein also is packed with peptides which promote blood flow to the muscles. To maximize this essential protein source, you can take 20 grams of protein half an hour before your workout. After your workout, take 40 grams of whey protein immediately or within 60 minutes after your training. It is also good to take in 20 to 40 grams of whey protein after your breakfast since your body requires protein and nutrients after 8 hours of fasting.
- Casein protein. This type of protein powder, casein goes just under whey as the best sources of protein because of its slow digestion rate. But due to its slow digestion rate, it makes for a great pre bed time snack. This is due to its characteristic of being slowly digested to combat catabolism as you sleep. An additional reason to take this type of protein is that it makes you less full, making it a great addition for people who wants to gain muscle mass. Just like whey protein when taken post workout, it maximizes protein synthesis of the muscles. Casein is maximized by taking in 10 to 20 grams after your training. It is also beneficial to add 20 to 30 grams in between meals.
- Cheeses. You may have skipped all your cheese intakes during your elementary days. However, of all cheese available in the market, parmesan cheese has the highest with 41.6 grams of protein per a hundred gram of serving. Other types of cheeses such as mozzarella, Romano and Swiss types provide about 22 grams of protein with every 100 grams of serving. You can use these cheeses with some dishes that you may want to consume or cook at home. In addition to that, they are also great workout snacks especially when paired with whole wheat breads.
- Lean meats. Lean meats such as chicken breasts, turkey, goat meat, pork and lamb contain about 30 to 31 grams of protein with every 100 grams of serving. Chicken comes out on top among the lean meats with 33.6 grams per hundred grams of serving. Pork meat comes out second with 29 grams with every 100 grams served. The lean meats mentioned above, can be used with almost any dish you can see during holidays or any given meals. So stick with the lean cuts to maximize your protein intake out of these super foods.
- Fishes. Fish sources of protein are becoming more and more popular these days due to the latest discoveries and research proving the health benefits of the fats and oils that they contain. Coming on top among the fish list is the yellow fin tuna. A hundred gram of serving comes up with a whooping 30 grams of protein, followed by anchovies containing 29 grams, salmon and halibut tied at 27 grams and snapper and tilapias both with 26 grams. These sources are seen on almost any fish market you find at your place. So take a search for them and search the internet for healthy and fast ways to cook these nutritious swimmers of the sea.
- Mature beans. It is said that the more mature a bean gets, the more protein you can reap out of it. The one containing the most are the matured types of roasted soy beans as it contains nearly 40 grams of protein with every 100 grams served. Beans have also been found as great alternatives when animal sources are not around. Keep these beans on your list and at your kitchen as a greener option when considering a vegetable type source of protein.
- Beef. The leanest cuts provide around 34 grams of protein with every one hundred gram of serving. When selecting cuts, it is best to choose the leaner ones, with lesser fats. You may also ask your butcher to choose meatier and fat free cuts for you.
- Egg whites. Egg whites contain about 7 to 8 grams of protein. You can take in two to three eggs for your breakfast. Another benefit that you can get from eggs is the easier method of cooking as you can have them boiled, sunny side up, or mixed up on your breakfast and snack dishes.
- Soy protein. The protein in soy contains complete amino acids that rival any plant source if protein out there. It also has many health benefits that include improving cardiovascular function and muscle growth for over all fitness. You can use soy protein as one of your major protein sources if you would like to consider a vegetarian type of diet.
There are many different sources of protein that you can use in order to help you build muscle, recuperate and burn fat. Always remember that proper nutrition and rest are the foundations of a strong, lean and a fit physique.