Eating protein-rich foods can effectively build muscle tissue and recover from stressful weight-training work-outs. Try and eat five to six meals a day which contains some of the following high-protein foods.
Amount: 208g (one cup)
Beans are a delicious highly nutritious food that demand attention from anyone that is trying to build muscle. They're extremely low in fat content and excellent source of protein when trying to shed body fat during summer.
Amount: 100g (one egg)
Eggs are easy to prepare, whether its boiled, poached, scrambled or made into an omelette. For pure high protein, remove the egg yolk. Eggs are a good source of vitamins B, A, D and E. Other than the smell of an egg fart, they're also an excellent source of iodine, phosphorus, zinc, selenium, calcium and iron.
Amount: 95g (one can)
Fish is an excellent source of omega-3 fatty acids and contains virtually no carbs. Tuna is highly nutritious, containing ample amounts of minerals like iron, zinc and calcium.
Choose the 99 percent fat-free boneless and skinless cut, which is very lean. Chicken breast contains the highest amount of protein and is an excellent source to build short-term muscles.
Fat: 2g to 3g
The white turkey meat is healthier than the dark meat due to its lower fat content. This lean meat contains tryptophan, B vitamins, selenium and phosphorus.
Fat: 1g to 2g
The omega-3 fatty acids in salmon have a good effect on cardiovascular health, protecting against heart disease. Boffins suggest salmon can prevent blindness and have beneficial effects in some depressive disorders.
Amount: 250ml (one cup)
Protein: 8g of protein Carbs: 12g
Choose skim milk or 1 percent fat milk. Unless you have a dairy allergy, milk should be part of your daily diet. Milk is an excellent source of iodine, calcium, phosphorus, vitamin B and potassium.
Quinoa is a grain-like crop that has as a light texture when cooked and its slightly nutty flavour makes it an alternative to white rice or couscous. It contains a balanced set of essential amino acids, is a good source of dietary fibre, phosphorus, magnesium and iron.
Amount: 100g (quarter cup)
Almonds may be high in fat, but they're an excellent source of good fats and helps lower cholesterol. Recent studies have shown that almonds have anti-inflammatory and immunity boosting effects. Boffins also discovered 28g of almonds equals half a cup of cooked broccoli.
Lean red meat
Amount: 208g (one cup)
Lean beef contains a high amount of saturated fats and should only be consumed once a week. Red meat is a good choice for the hard gainer and is a good source of B vitamins, iron, phosphorus, selenium, zinc and copper.