If you are trying to gain weight and muscles, then lifting weights alone will not serve the purpose. You need to take care of your nutrition is important for gaining lean muscles. Proteins, which are considered as the building block of human body, can help in building muscles. The daily recommended intake of protein is 0.8 gm per kg of body weight. This number vary depending on your physical activity, the kind of training that you are undergoing at the gym and your calorie intake.
Beans and legumes
Beans and legumes, meaning all types of dried beans, split peas and lentils are fair game for increasing your protein intake. “Beans and legumes are fiber-rich nutrient powerhouses and an excellent source of protein,” says Hopsecger. One serving (1/2 cup cooked) of beans provides about 7 grams of protein, the same as 1 ounce of meat. Beans and legumes also keep you fuller, longer because they are so rich in fiber.
Natural Peanut Butter
Peanut butter is full of protein. It is also cost-friendly, with an average cost of around $2.50 per 16-ounce (454-gram) jar. A two-tablespoon serving of this creamy nut butter provides 8 grams of protein. Aside from being a great source of protein, peanut butter can be used in many ways. Pair it with fruit and oatmeal or add it to your favorite smoothie for a protein boost.
There’s a good reason why chicken breasts are considered a staple for gaining muscle. They are packed with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein. They also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active.
Plain Greek Yogurt
Greek yogurt is a delicious, low-cost food that is extremely versatile. It can be eaten plain, added to a smoothie, whipped into a tasty dip for veggies or added to baked goods. Additionally, yogurt is an excellent source of protein. In fact, an 8-ounce (224-gram) serving provides around 17 grams of protein nearly double the amount found in regular plain yogurts.
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