Indian Bodybuilding Indian Bodybuilding Articles
When it comes to diet for body building, protein is a macro-nutrient necessary for the right amount of muscle gain. Below is a list of common food items that are protein dense and hence popular among bodybuilders across the world.
1. Egg whites: Scrambled or boiled, they definitely taste yum! Never heard of a diet without this rich source of protein and calcium in a body builder’s diet. Egg whites are among the top foods that give optimum nutrition to build up protein.
Egg whites help you gain lean muscle mass. They are extremely low on fat content and full of protein. Protein is a must for muscle repair and also rebuilding.
Protein content in egg whites
– Protein in 100g: 13g
– 1 Large egg 50g: 15g
– Protein to calorie ratio: 1g per 12 calories
2. Nuts and seeds (Peanuts, almonds, watermelon and pumpkin seeds)
People often underestimate or do not realize the nutritional powerhouse in nuts and seeds. They are a great source of protein Omega 3 fatty acids, Vitamins and other important minerals like potassium, magnesium, iron and copper. Because they are rich in protein and healthy oils you only require a small handful as a snack in limited quantities.
Protein content in Nuts and seeds
– Protein in 100g: 33g
– Protein to calorie ratio: 1g protein per 15.8 calories
Fishes like Tuna and Salmon contain very high amounts of protein along with Omega-3 fatty acids. They are also known to reduce the cholesterol levels and risk of heart diseases. Besides protein, omega-3 fatty acids are essential for nerve and brain development. Both fresh and canned Tuna and Salmon are excellent source of nutritional abundance. However, to minimise the risk of pollutants like mercury from consumption of these large fishes, recommended consumption is about 2-3 servings per week.
Protein content in Tuna and Salmon
– Protein in 100g: 26g
– Protein to calorie ratio: 1g of protein per 4.5 calories
4. Chicken Breasts
Eat them baked, smoked or grilled, nothing tastes better! This is one of the parts of the chicken with the best taste and is lowest in fast as compared to other parts of chicken. Chicken breasts are rich in their protein content whereas low in carbohydrates and fats. Besides protein they also provide a great source of vitamins and other essential nutrients like niacin, amino acids, Vitamin B6, potassium (required for heart and muscle health), phosphorus, and the list goes on.
Protein content in Chicken Breasts
– Protein in 100g: 30g
– Protein in mid-sized half portion of breast: 92g
– Protein to calorie ratio: 1g protein per 4.5 calories
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5. Pork Tenderloin
Pork is something which is not a preferred food item when it comes to India. However, that does not affect its nutritional abundance. Not only some parts of pork do taste better than chicken, but also are less in their fat content. Pork Tenderloin is the most lean and tender part of the pork meat.
Protein content in Pork Tenderloin
– Protein content in 100g: 25g
– Protein to calorie ratio: 1g protein per 5.2 calories
Besides intake of above foods, you also need to follow a robust and regular workout and training regimen for a sculpted look and lean muscle, get adequate sleep for muscle repair and keep your body well hydrated.
