Chicken Vs Egg Vs Paneer: If you want to build muscles, just sweating in the gym is not enough. The real change happens in your diet. Muscles grow only when they get the right protein, which helps in recovery, increases growth and keeps the body strong. But with so many protein-rich items out there, how do you know which is best for you? Not every protein is the same. There are some proteins which the body absorbs quickly and better. Whether you are veg, prefer non-veg or are on a plant-based diet. Let us tell you which protein foods are most effective for increasing muscles.

Best Protein-Rich Foods to Increase Muscle

eggs

The first name that comes in this is egg, egg is a great source of protein. It contains nine types of essential amino acids which are directly used in building muscles. Healthy fats and things like B12 present in its yolk help in energy and recovery. Whether eaten boiled, made omelette or scrambled eggs, they are beneficial in every way.

Chicken and Lean Meat

If you eat non-veg, then chicken is considered best for making muscles. More protein, less fat and the body uses it easily. Apart from this, mutton and fish are also great options, which along with protein also contain iron and Omega-3, which helps in muscle recovery.

Cheese

Paneer is an important part of Indian kitchen. It is full of casein protein. It gets digested slowly, which prevents the muscles from breaking down for a long time. Add it to vegetables, make tikka or mix it in salad, the amount of protein increases.

When to seek help from supplements?

You should take most of the protein from food, but sometimes if there is a deficiency in the diet, supplements can be useful. Whether they are plant-based or whey. Just keep one thing in mind that they should have less additives and the amino acid profile should be complete.

How to increase the effect of protein?

Now the question comes how to increase the effect of protein. Let us give you some suggestions regarding what could be best for this.

eat small meals throughout the day

Instead of eating all the protein at once, divide it in the morning, afternoon and night. This makes the body use it better.

make smart combos

Like dal plus rice or roti plus dal. Two different plant proteins together form a complete amino acid profile.

take protein after workout

Taking protein within 30 to 60 minutes of the gym speeds up recovery.

drink plenty of water

The need for water also increases in high protein diet. Hydration improves digestion and absorption of nutrients.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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