As the saying goes, ‘Food is the best medicine.’ You don’t need expensive protein shakes or supplements to build muscle and boost your health. There’s a treasure trove of natural, protein-packed foods that can do the job just as effectively. Ready to get stronger without the gym drama? Let’s dive into these powerhouse foods!
Protein-Rich Foods To Power Your Muscles Without Supplements
Certified dietician Shilpi Gupta shares six essential protein-rich foods for every type of eater—vegetarian, vegan, or non-veg. These natural options help fuel muscles, aid recovery, and support overall health without the need for supplements.
- Soya Chunks: The Vegetarian Protein Powerhouse That Builds Muscle and Fuels Energy Naturally
Soya chunks contain nearly 36 grams of protein per 100 grams. So, it is one of the most vital plant-based sources of protein. The essential amino acids will aid in muscle growth, tissue repair, and better hormone regulation. In fact, this plant-based protein offers better muscle synthesis than animal protein.
- Paneer: The Classic Indian Protein Food Supporting Healthy Weight Gain and Stronger Muscles
The dairy lovers can rely on paneer or cottage cheese since it provides 25grams of protein per 100 grams. It offers casein, a slow-digesting protein that supports overnight muscle recovery. The additional calcium and fat will further benefit your bone strength and natural weight gain.
- Peanut Butter: A Creamy Energy Boost Loaded with Protein and Healthy Fats for Strength
Only two tablespoons of peanut butter offer you 8grams of protein. You can have them as breakfast spreads or as your post-workout sweetener. With antioxidants and omega-6 fats, it will instantly reduce your muscle fatigue. If peanut butter is not preferable to you, you can have the nuts as a crunchy snack to have the same benefits.
- Eggs: The Perfect Complete Protein Source That Enhances Muscle Repair and Sustains Energy Levels
Eggs contain all nine essential amino acids. Besides, you will get vitamin B12, choline, and iron as well. Each egg offers around 6 to 7 grams of protein, good for breakfast, lunch, or an immediate snack.
- Yellow Dal: A Budget-Friendly Protein-Rich Food for Daily Strength and Balanced Nutrition
The Moong dal or toor dal contains 20 grams of protein per 100 grams. You are also getting additional fibre, iron, and potassium. If you are a vegetarian, you must include this low-fat, protein-rich food in your regular diet for strength.
How Protein Helps Build Strength Naturally
Protein is literally the building blocks that form your muscles, hormones, and enzymes. Ideally, you will have to take 1gram of protein per kilogram of your body weight. This is essential to repair muscles, improve metabolism, and maintain a healthy body weight, especially if you are into gymming.
Best Ways to Include Protein Daily
The best way to have protein regularly, thus, depends on how well you blend the protein-rich food into your daily diet. Combine plant and animal protein sources and decide what you want for breakfast, lunch, and dinner. Ensure your total consumption fits according to your body weight; that’s it.
Consuming protein food for weight gain is common among fitness enthusiasts. But you will not have to rely on protein powders and supplements for it. With natural lentils, paneer, eggs, and nuts, you can get the same result, maybe better, considering your budget.
Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion in any way. The methods and claims mentioned in this article should be considered as suggestions only; DNP India neither confirms nor denies them. Always consult a doctor before following any such suggestions/treatments/medications/diets.
