Protein is made up of amino acids that help to grow, maintain and repair different tissues in the body- including muscle. Therefore we should take protein in our every diet if we want to maintain or grow muscle. But we also know that we have only a few natural sources of lean protein because most of the protein sources also contains large amounts of carbohydrates and fats. This hinders the growth of lean muscle because we start storing fats in addition to muscle growth. So lets take a look on the best natural sources of lean protein.

Lean protein sources :

  • Chicken breast.
  • Eggs.
  • Low-fat or Nonfat Dairy.
  • White fleshed-fish & Shellfish.
  • Lite Tofu & Other Soy Foods.
  • Nuts, Nut Butters & Seeds.
  • Pork Loin.
  • 90% (or Leaner) Ground Beef.
  • Powdered peanut butter.
  • Plain greek yogurt.
  • Beans, peas & lentils.
  • Low fat milk.
  • Shrimp.
  • Bison.
  • Cottage cheese.

How to manage lean protein:

If you can manage to add most of these food items in you diet then you need no additional supplements. But as most of us are really busy and are not able to do so. Therefore you can add whey protein supplements in our diet.

Lean protein sources are difficult to add to every meal.

Proper weight training is really important if you need serious muscle gains. So add these lean protein food items to your diet in addition to your training for best results. Your post workout meal should contain mainly of lean protein such as protein shake or egg whites which are very easily absorbed. So try to take any one on these after workout without any carbs. Carbs should be taken at least one hour after your workout and that too complex carbs such as whole wheat bread, brown rice, sweet potato etc.

Keep track !

Keep track of your muscle gain by regular checkups like muscle mass,fat percentage,BMI, etc. Once your start gaining lean muscle, continue this plan till you reach your desired goal. After you reach your goal you need to maintain the muscle that you have built. So, keep on doing cardio and weight training as guided by your coach and following a meal plan.

Stay fit stay sexy!

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