17 protein -rich foods that help athletes build muscles and recover faster

Getting weight and building lean body mass (muscle) requires planning. Muscle gain requires both resistance training and sufficient consumption of good foods, including proteins, carbohydrates and healthy fats, to support muscle growth.

Jump at the main dishes to remember.

1. Low fatty milk in fat (regular and chocolate)

Service: 1 cup of 2% milk in reduced fatty
Calories: 122
Protein: 8 grams (G)

Dairy milk contains an important amino acid (protein construction block) called leucine. Proteins rich in leucine can maximize the synthesis of muscle proteins, the metabolic process by which the body builds and repairs the muscles.

Dairy products contains calcium, vitamin D and potassium, and higher fat options contain more calories.

Dairy foods and milk contain saturated fats. Ideally, the daily intake of saturated fats must be maintained at 10% of your calorie needs, according to the Food lines for Americans. Chocolate milk is an excellent post-training recovery drink because it contains a 3: 1 ratio of protein and electrolyte carbohydrates.

2. Legues

Serve: 1 cup
Calories: 230
Protein: 18 g

Legumes such as beans, lenses and peas are not rich in calories but contain many quantities of carbohydrates, fibers and proteins based on plants and are low in saturated fats. Carbohydrates are an important nutrient to develop muscles because they help fuel training. Many amounts of carbohydrates are important for weight and muscle gain.

A cup of lenses also provides 0.8 g of fat, 40 g of carbohydrates and 15.6 g of fiber.

3. Walnut

Service: 1/2 Mixed nut cup
Calories: 437
Protein: 14 g

Brazil nuts, nuts, cashews, pistachios, almonds, hazelnuts, pacans and peanuts are calories and nutrients to a weight gain diet. Nuts contain unsaturated fats, plant proteins and a variety of micronutrients such as B vitamins, vitamin E and magnesium, which support health.

4. Salmon

Portion: 6 ounces of grilled salmon
Calories: 330
Protein: 30 g

The salmon is rich in protein and nutrients, containing many amounts of omega-3 fatty acids. Salmon is also one of the rare food sources of vitamin D. Cooking the salmon with extra virgin olive oil and enjoying a high portion can easily help you meet your calorie and protein needs.

5. Tuna

Service: 3 ounces of canned tuna in water
Calories: 116
Protein: 21.7 g

Tuna is a lean source of protein. To increase the calories of your tuna, make a tuna salad sandwich (mixed with avocado, onion and celery) on a bagel or a shabby bread.

Due to its mercury content, the Food and Drug Administration of the United States (FDA) does not recommend more than two or three portions of 4 ounces of light tuna canned per week or a portion of albacore or tuna with quinclating per week.

6. Greek yogurt

Service: 5.3 ounces (150 g)
CALORIES: 90-140 (according to non-grabbed non-burials)
Protein: 14 to 16 g

Use Greek yogurt to make a smoothie bowl, high calorie dips, condiments and dressings. Add chopped nuts and fresh fruit to your favorite variety for a more calories snack.

7. Whole grains (oats, brown rice, quinoa, barley, farro, bulgur)

The whole grains are rich in carbohydrates, fiber, protein based on plants, vitamins and minerals. They are an excellent addition to any diet. To gain weight, just eat more of them.

For example, if you usually consume 1 cup of rice with dinner, increase your portion to 1.5 to 2 cups. A cup and a half of brown rice provides 372 calories, 8 g of protein and 5 g of fiber.

Oat flour or oat night with nuts, seeds and fresh fruit are excellent breakfast options that offer carbon carbohydrates, healthy fats and proteins.

8. Granola

Serve: 1/2 cup
Calories: 299
Protein: 8 g

Granola is dense in calories and made with whole grains, nuts, seeds and dried fruits. You can add a few hundred calories to your day by consuming granola with your yogurt, your cottage or by the handle.

Many versions purchased in stores are rich in added sugar. To reduce the added sugar, do yours or look for granola with less than 5 g of sugar added per portion.

9. Bagels with whole grains

Portion: 1 bagel
Calories: 320
Protein: 14 g

The bagels are denser than traditional and therefore higher calorie bread. Exchange ordinary bread for a whole grain bagel to make sandwiches for a meal after training.

10. Eggs

Portion: 1 egg
Calories: 71
Protein: 6 g

Eggs are a moderate energy food rich in protein. They can be consumed at any meal and added to the recipes.

11. Walnut butter

Service: 2 tablespoons (almond butter)
Calories: 196
Protein: 6.7 g

Peanut butter, cashew butter and almond butter contain high quantities of calories in a small portion. Walnut butter provides fats, proteins and healthy fibers.

It is easy to eat a substantial portion of nut butter to increase your calorie intake without feeling too full. Add the nut butter to smoothies, yogurt, night oats or on whole grain bread.

12. Avocados

Service: 1 whole avocado (without skin and seeds)
Calories: 227
Protein 3 g

Rich in fat and monounsaturated fibers (in heart health), avocados are an excellent high add in calories. An avocado also contains 9 g of fibers.

Mix them in smoothies, add them to salads, wraps, bowls, sandwiches and vinents. Use them to make guacamole for a more calorie garnish or snack, associated with bread, crackers or whole grain shavings.

13. Low fat cheese

Serve: 1 cup
Calories: 183
Protein: 23.5 g

Cottage cheese can be used as a toast with fresh fruit, mixed in yogurt or smoothies, or mixed and used in the dips. Mix with fresh fruit, chopped nuts and a drizzle of honey for a perfect cheese.

14. Potatoes

Portion: 1 large potato with skin
Calories: 284
Protein: 8 g

The potatoes are rich in nutrients, providing vitamin C, potassium, high quality fibers and carbohydrates. In addition to proteins, a large potato contains 64 g of carbohydrates and 7 g of fiber.

Roast with extra virgin olive oil or avocado oil. Cook them and add garnishes such as sure cream, beans and low fat cheese for additional calories, calcium and proteins.

15. Chicken

Service: 4 ounces of grilled chicken breast
Calories: 170
Protein: 34 g

Chicken is a lean source of protein. You can increase calories with preparation methods. Add the chicken to your salad with a vinaigrette vinaigrette or garnish with a nut crumble for additional calories and healthy fats.

16. Skinny beef

Portion: 4 ounces of lean steak
Calories: 173
Protein: 22.4 g

The lean beef is lower in saturated fats than the higher beef cuts but still rich in protein. It also contains iron and vitamin B12 and is a natural source of creatine, a compound derived from amino acids. Creatine plays a role in building muscle recovery and training (reduction in pain and inflammation).

Use lean beef to make chile with vegetables and beans or tacos with sautéed onions, peppers, beans and guacamole.

17. Pasta and noodles

Portion: 1 cup of cooked pasta
Calories: 220
Protein: 8 g

In addition to proteins, pasta and noodles provide many muscle food carbohydrates, containing approximately 43 g of carbohydrates in a cup of cooked pasta.

Main to remember

• What you eat and how much you eat are crucial to get a healthy weight gain. Muscle gain requires both strength training and adequate intake of calories, proteins, carbohydrates and fat.
• To optimize training and synthesis of muscle proteins, opt for whole foods such as fiber -rich carbohydrates, protein sources such as beans and fish, low fat dairy products and healthy fats such as avocado, nuts and seeds.