Foods That Increase Your Protein Intake

Protein is one of the vital nutrients that are also known as the building blocks of cells. Its sufficient intake helps with various body functions, boosts the growth of new cells, enhances immunity, and replicates DNA.

You can increase your protein intake naturally by consuming a variety of protein-loaded foods, such as fish, eggs, milk, oats protein, etc. Scroll down to discover more food options.

Foods to Boost Your Protein Dose

Here are some foods that you can have in your diet to increase your protein intake:

1. Dairy Products

Dairy products like yogurt, cottage cheese, and milk work best if you’re looking for easy, protein-rich meals that require less preparation time. They’re also rich in calcium, making them beneficial for strong bones and healthy muscles.

2. Lean Meat

Lean meats are low in fat, packed with protein, and also help support muscle growth and recovery without increasing fat content. Lean meat food examples include goose, crabs, lobster, chicken, fish, eggs, turkey, chicken breast, etc. Some of the best lean meats are fish like herring, sardines, yellowtail, salmon, and tuna, as they are loaded with low-fat but high-quality protein, which is excellent for gaining muscle while maintaining lean body mass. These fish are also abundant in omega-3 fatty acids, which reduce muscle loss and promote muscle gain.

3. Whole Grains

Whole grains and cereals, such as brown rice, ragi, barley, millet, quinoa, oats protein, and whole wheat, are healthy options for bodybuilders. They are rich sources of carbohydrates and fiber and are important for maintaining energy levels throughout the day. Whole grains are also packed with a lot of fiber, which is helpful in providing a feeling of satiety and preventing frequent urge to munch. Thus, consuming whole grains keeps your weight in check and enhances your muscle mass without adding excess fat.

3. Beans and Lentils

Beans and lentils are the best plant-based sources of protein. If you want to fuel your gains through a vegetarian diet, you can include kidney beans, red lentils, yellow pigeon peas, chickpeas, and pulses. They are also rich in fibre which is ideal for managing hunger pangs.

4. Testosterone Boosters

Studies have shown that testosterone-boosting foods such as shilajeet and ashwagandha may be beneficial for amplifying your protein synthesis. This is especially beneficial for those who are into bodybuilding, as testosterone boosters also improve energy levels and metabolism as well. You can find and take shilajeet in the form of capsules, take ashwagandha powder or tablets or brew them as tea to maximize your gains.

To Sum Up

There are a lot of foods, plant, animal, and dairy-based, that can be consumed to enhance your protein intake. These foods include whole grains like rice, ragi, barley, etc., lean meats like fish, eggs, lobster, etc., and dairy products like cottage cheese. You can take testosterone boosters to increase your protein synthesis shilajeet capsules, preferred by heavy bodybuilders, boost their stamina and muscle growth.