Protein is an unavoidable component of our diet. Proper intake of proteins through the right food will help in building up of muscles.
Proteins can be further classified into smaller molecules of amino acids. Muscle fibers are formed with the help of these amino acids.
Food having proteins sometimes have fatty acids, complex carbohydrates etc. This will not make up the muscles but instead increases fat component in our body.
Thus it is essential to select the food containing right amount of protein but not the fat content.
Vitamin B-12 contains proteins also. Non- vegetarians can choose can choose the right food from a long list of choices available to them.
Chicken is good in protein. Those who want to gain weight by muscle building alone are not advised to take fried and garnished chicken.
It is being advised to find the calorie and protein content in the food before having it.
Plain, roasted chicken white meat contain 20 gm. of protein and 2.5 gm. of fat content in its 2 ounces.
Fried chicken is not good. We can instead have fish (boneless and preferably tuna, salmon, mackerels, etc.)And sea food (prawns, shrimps, and low fat meat). Beef is not considered as protein rich diets as it contain fat also.
Vegetarians can take milk, and dairy products like cream, cheese, yoghurt, eggs, etc. which is rich in proteins.
Soybean is rich in protein. Soybean powder can be added to dishes and eatables for increasing protein content in diet.
Nutralite is available in the market. It will provide body with proteins. Consuming it for 15-20 days will build up to 2-3 kg of muscle.
We must do regular exercise for good health. Fat will be accumulated in the muscle and without exercise protein consumption will do no good.
We can consult a medical supervisor to know about whether we are taking food containing right amount of protein. At the same time we can avoid excess consumption.