Protein is a term that often comes up while discussing health and fitness. Protein plays an essential role when it comes to muscle building and weight loss. However, Protein has numerous other benefits as well. It helps in improving immunity system, increasing metabolism, reduces food cravings and increases energy levels greatly.
The daily intake of protein is 46 grams for women and 56 grams for men. However, the intake would differ depending upon your fitness goals.
Here is a list of the various high protein foods that can help you boost your protein intake:-
Chicken is one of the highly consumed non veg dishes in the world. While most people love it for its amazing taste, fitness enthusiast can’t get enough of chicken as it is loaded with Protein and comes with numerous other benefits as well.
Chicken breast contains high amount of protein. A regular chicken breast of 172 grams contains 54 grams of protein. Grilling chicken is one of the best ways of consuming chicken as grilling helps in reducing the fat and oil of the chicken leaving high quality protein.
Egg needs no introduction because its benefits are known to all. An average egg contains 6-7 grams of protein, however the protein content will also depend on the size of the egg. Egg is also loaded with vitamins, minerals and omega-3.
The best form of consuming egg is in the cooked form, rather than having it in the raw form (Yes! People do consume egg in the raw form, however, it is only a myth that raw eggs are healthier.) Eggs can be consumed anytime during the day, however it is best to consume eggs for Breakfast.
Most vegetarians, wholly and solely depend upon Paneer to boost up their protein intake and rightly so. Paneer belongs to the first class category of Protein which work wonders for muscle building. 100gms of Paneer contains approximately 18gms of Protein. It is also loaded with vitamins, calcium and minerals.
Paneer can be consumed in any form. The best time to consume Paneer is post workout or for dinner.
The relishing taste of seafood leaves us so mesmerized that we almost forgot how healthy fish is. Fish is high in protein and other important nutrients. 100 gms Fish is said to contain 20 gms of Protein. It is best to consume Fish for lunch or dinner, whichever is more convenient to you.
High Protein Fish includes Tuna, Salmon and Basa.
Oats are termed as a Super Food and are considered one of the healthiest grains on earth. Oats are also loaded with fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients. Half a cup of oats is said to have 5gm Protein. In order to make the most of Oats, it is best to consume it for Breakfast as it helps you kick start your day and keeps you satiated as well.