FROM AWARD-WINNING AUTHOR DR GOVIND SHUKLA, NUTRITION EXPERT

Govind Shukla, Specializes in Pharmacology, Toxicology, Nutraceuticals & Herbal Drugs has published More than 100 research papers in National & International Journals. He is also a reviewer of International Journal of Pharmacology & pharmacotherapeutics, Chief editor of IJPNR Journal & Freelance Medical Writer for Different publication Groups including Lambert Academic Publishing Saarbrucken, Germany.

Protein Rich Food Builds Muscle Mass

Protein rich foods are essential for building the muscle mass such as-

Eggs

Eggs are a complete source of protein that contains all 9 essential amino acids required for building the muscle. Leucine is one of the essential amino acids in eggs that are vital for gaining the muscle mass. In addition, B vitamins play a vital role in metabolism and energy production.

Yogurt

Yogurt is not only a good source of protein but also a blend of gut healthy whey proteins including fast digesting whey proteins and slow digesting casein proteins. Studies show that muscle mass builds in people who take a blend of both fast digesting whey and slow digesting casein proteins.

Soy Beans

Soybeans are a good choice of legumes for vegetarians to gain muscle mass, like a half cup of cooked beans, contains 14 grams of protein, healthy fats, vitamin K and essential minerals -calcium, iron and phosphorus.

Salmon

Salmon is a preferred choice of lean protein for building the muscle mass. A serving of salmon provides  17 grams of protein, healthy omega 3 fatty acids and essential B complex vitamins. Omega 3 fatty acids play a crucial role in building muscle health and gaining muscle mass during workouts.

Cottage Cheese

A cup of low-fat cheese contains 28 grams of protein that includes muscle building protein leucine. Always prefer low-fat cottage cheese as a great muscle building snack option post workout.

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