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Top 10 Protein Foods for Muscle Building

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As it is very well,known that what is the importance of protein but its is more important while making muscles protein is a macro nutrient necessary for the proper growth and function of the human body. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) for protein is 46 grams for women aged 19-70, and 56 grams for men aged 19-70. Any excess protein is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, nuts, and seeds.

1.Fish (Tuna, Salmon, Halibut): On the countdown fish is number one in matter of protein.Nutrition value: 26g Protein in 100g, 1g protein per 4.5 calories.Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).

2. Lean Chicken (Chicken Breast):Tops 2nd is worlds most popular, yes its chicken. Nutrition value:18.3g Protein in 100g, 1g protein per 4.6 calories, Protein to Calorie Ratio.Chicken Leg – Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein.

3. Cheese (Non-fat Mozzarella): 32g Protein in 100g, 1g protein per 4.7 calories. Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein.

4. Lean Beef: 36g Protein in 100g, 1g protein per 5.3 calories, T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein..

5. Pork Loin (Chops): 30g Protein in 100g, 1g protein per 5.4 calories. Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein.

6. Tofu: 7g Protein in 100g, 1g protein per 7.4 calories, 1 cup (252g) of firm tofu provides 20g protein. 1 cup of soft tofu (248g) provides 16g protein. 1 cup of tempeh (166g) provides 31g protein.

7. Yogurt, Milk, and Soymilk: 6g Protein in 100g, 1g protein per 9.8 calories.  cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.

8. Beans (Mature Soy Beans): 17g Protein in 100g, 1g protein per 10.4 calories, Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g).

9. Eggs (Especially Egg Whites): 13g Protein in 100g, 1g protein per 12 calories, 1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories. 1 cup of scrambled eggs (220g) provides 22g protein.

10. Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds): 33g Protein in 100g, 1g protein per 15.8 calories, Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).

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