Lens beans can be used for many dishes (Image: Lacaosa through Getty Image)
It is well known that protein is important for muscle growth, but it may be difficult to determine how to meet protein demands, especially when starting a fitness trip.
Melissa Mitri, Welltech Nutrition Expert Melissa Mitri Muscle boosterWe provided advice on how to increase protein intake, avoid general traps, and to make the most of high protein foods in the kitchen.
The reason why breakfast should be the most protein today
Melissa explained:
“Depending on the time to prepare, there is a breakfast recipe rich in viral protein online, including oats, corted cheese pancakes and egg white muffins, and other options are non -fat Greek yogurt.The budget -friendly and about 10g of protein is provided by supporting GUT’s health. It is growth, but it can also contribute to the overall welfare.
Foods rich in protein that can be at home
The online world is filled with difficult protein products, recipes and opinions for beginners. But many people may not realize that they already have the most effective protein sources in the house.
It is easy to get more protein (Image: PEXELS)
Melissa is a budget -friendly and easy access to traditional meats such as chicken, turkey and beef, and surprisingly, it provides guidelines for alternatives rich in protein.
Lens bean
This small soybean packs a heavy protein punch, which is 24g per 100g when dried. Suitable for meat alternatives in soup, stew, salads, or vegetable creations.
“Lens beans are known as complex carbohydrates, making them a nutritious powerhouse that provides steady and continuous energy. High fiber content helps to support digestive health and maintain stable blood sugar levels, while folic acid supports cell growth while iron content is supported, while folic acid supports cell growth, while also healthy and better regular health and better regular care and better We supported better regular management. “
Black bean
Every time you serve 100g of cooked black beans that deliver 7g of protein and 118 calories, this bean is a mashed star for a versatile star, soup, beak, salad or vegetarian hamburgers.
“Black soybeans provide a powerful combination of protein and fibers that can help control blood sugar and improve satiety. High antioxidant content, especially anthocyanins, helps to fight inflammation and protect cell health.In their iron content supports energy levels, high fibrous helps maintain digestive health and informative built -in. It promotes bacterial growth. “
Lens beans are versatile (Image: PEXELS)
Pumpkin seed
Pumpkin seeds are a nutritious powerhouse that offers 30g of protein per 100g, with 515 calories. They are suitable for giving extra punches in snacks, salad jazz or breakfast bowls.
“Pumpkin seeds are rich in zinc and are important for immune function and protein synthesis. High magnesium content supports muscles and nerve functions, and combinations of protein and healthy fats provide continuous energy. This seed can improve sleep quality, including tryptophan.”
tofu
Tofu is not for vegetarians. It is a wonder full of protein. It is ideal for scrambling with stir -fried, grill, grilling, baking or even cool egg substitutes.
“Tofu is a multi -purpose protein source that provides all the essential amino acids that the body needs and absorbs the flavor well. It is rich in iron and calcium, especially for those who follow the plant style. The iso flavon of the head can reduce inflammation and support bone health.”
tuna
For seafood enthusiasts, Melissa suggests tuna as an excellent choice to improve fish -based protein of 19g of protein per 100g.
The tuna is ideal for high protein nibble with a quick lunch salad, a sini or a grain grain cracker, which is only 90 calories per cans. Nutrition experts praised the virtue. “Tuna is rich in omega -3 fatty acids, supports heart health and reduces the inflammation of the body. High selenium content is a powerful antioxidant and protects cells from damage. Vitamin D content supports immunity and bone health.
Common mistakes that people commit for protein
On the other hand, Melissa said, “The general mistake is not to consider individual needs regarding protein intake. Factors such as age, weight, gender, physical activity and overall health are the degree of protein that the body actually needs, while too much fat storage if it is not sufficiently obtained. It can be done.
“It is important to align protein intake with overall health and health goals. It not only integrates natural sources of protein such as yogurt, seeds and pulses, but also supports muscle growth as well as intestinal health and digestion. Protein drinks, powder, bars and yogurt are especially fast and convenient in the 30th quarter. Recovery, they should not replace the entire food source, which provides a wide range of nutrients.
