20 healthy sources of protein that aid well in muscle growth and recovery

Let us first start with understanding what high protein is. Protein is a class of nitrogenous organic compounds having large molecules composed of either one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body issues such as muscle, hair as well as enzymes and antibodies.

In colloquial terms, proteins are helpful in terms of recovery and growth. Once these nutrients are in the body are digested into amino acids that are the building blocks of the lean mass. In short,protein Muscle Growth and Recovery.

During the workout process, the cells in the muscles are subjected to higher stress than they normally are. Among those processes is the significant release of lactic acid which occurs in exercise. This leads to the athlete having recovered a part of the damaged cells and replacing some of the old cells with new ones. Here, the protein synthesis is vital as it helps to Build Muscle and Fuel Performance.

Therefore, the post-workout diet must include proteins in order for the body to be assisted in its process of recovering from effort.

What foods are sources of healthy protein helping in building muscle and igniting performance?

This handy list provides people 20 healthy protein sources and their ideal servings so they can include them in their diet and ensure they can recover well, create muscle and perform even better.

Eggs

One egg has around 6gms of protein.

Milk

8gms of protein in 1 cup (250ml) of milk.

Tuna

30gms of Protein per 100gms of serving.

Tofu

8gms of Protein per 100gms of serving. It should be known that Tofu is a good source of potassium.

Steak

25gms of protein per 100gms of serving.

Prawns

22gms of protein per 100gms served.

Quinoa

14.1gms of protein per 100gms served.

Salmon

20gms of protein per 100gms served. Salmon is a good source of healthy fats.

Turkey

29gms of Protein per 100gms of serving.

Lentils

25gms of protein per 100gms of serving.

Chicken

27gms of protein per 100gms of serving.

Soymilk

8.5gms in one cup (250ml) of Soymilk.

Chickpeas

19gms of protein per 100gms served.

Peanut Butter

21gms of protein per 100gms served. People should know that peanut butter also has a high content fat having around 50gms of fat per 100gms of peanut butter served.

Kidney Beans

24gms of protein per 100gms served.

Fresh Broccoli

2.8gms of protein per 100gms served.

Greek Yoghurt

10g of protein per 100gms served.

Cottage Cheese

It has 11gms of protein per 100gms served.

Brussels Sprouts

3.4gms of protein per 100gms of serving.

Edamame beans

11gms of protein per 100gms served.