Protein is needed to build lean muscle so knowing which foods to use to increase your intake is very important
If you’re looking to put on a lot of muscle, you need to supplement your protein intake. The two most popular protein supplements are casein and whey. Casein protein found in milk and its main characteristic is that it is digested slowly. This supplement is best taken at night to give your body a slow release of protein gives your muscles the building blocks they need to repair and become stronger. Whey protein is digested and absorbed much faster. Because of this, you should take whey right after a workout when muscle repair must start quickly.
Meat including chicken, lean cuts of meat and seafood are great ways to add protein. Relatively small amounts of these foods are low in calories but very high in protein. Tuna is an inexpensive way to add a lot of protein in your diet. Each can only contain 150 calories of almost pure protein (about 30 grams). You must watch out for sodium content, and if you are pregnant, limit consumption of seafood.
Eggs have some of the highest quality protein you can find. It is complete and very easily absorbed and digested. If you do not want your fat intake associated with eggs, try egg substitutes or new vegetarian fed chicken eggs that are lower in saturated fat and cholesterol.
Dairy is an overlooked source of protein, because it is generally high in saturated (bad) fat. You can get around this by using low fat cheese and milk. They still have the same protein content, but is much lower in fat. Milk is a great way to add protein to day because of the ease with which you can drink it: it is like water
There are also some that are not meat sources that may be. . used to increase protein intake. While these proteins are not completely on their own, mixes them with other vegetable proteins will help make them complete. . . Good source include beans, soy products, nuts and legumes
For more information about the protein in food, visit Guide to Protein-link below under resources. You can also see what food others are using to increase their protein intake by going to diet and nutrition forums -. Also link below