We all familiar with it, you have sore muscles after having worked out in the gym the previous day. Did you know that you are dealing with micro tears in the connective tissue of your muscles? Eventually your muscles will repair themselves and your muscle fibers can become thicker. This is exactly what most people want to achieve. However, it is important that your muscles recover in the right way and that is why we are going to guide you in the right nutrition and protein in this article.
Proteins are essential for the recovery of your muscles, your body converts them into amino acids and this is what your muscle tissue needs to develop further. When your body does not get enough amino acids at the right time, your muscles can start to break down. This is not what you want if you want to ensure that your muscles get bigger. How much protein you actually need depends on your weight and how intensively you train. Let’s say you don’t sport at all, then you need 0.8 grams of protein per day for every kilogram you weigh. If you exercise regularly, you should adjust this to between 1.2 and 1.4 grams per day. Are you a fanatical athlete and do you do strength training? Then you probably need between 1.6 and 2 grams of protein per kilogram that you weigh. It is better to consume a bit more protein (not too much of course), than too little.
Which food products contain protein?
There are many products that contain protein. To make it easier for you, we will describe the quantity in different food groups:
Let’s start with the most obvious one, out of all eggs the chicken egg contains the most protein. It is important to cook an egg, per 100 grams of eggs you get 12.4 grams of protein.
Milk naturally contains proteins, milk also contains calcium and vitamin D. A full glass of milk contains 8.2 grams of protein, try not to drink more than two glasses of milk a day. But it is best to eat low fat cottage cheese, because 150 grams of cottage cheese contains 15.8 grams of protein. With low-fat cottage cheese you need to eat much less to get your daily protein.
Cheese is also highly recommended to get enough protein, 30+ cheese contains no less than 29 grams of protein per 100 grams! Do you prefer a salad with mozzarella? That is also a good option, 100 grams of mozzarella contains 28 grams of protein.
You might wonder how it is that there is protein in meat, that’s because meat contains a lot of muscle tissue and they contain protein. Let’s start with the best kind of meat you can eat to get protein, which is chicken. 100 grams of chicken contains no less than 30.5 grams of protein, you can come home with that. Hamburger lovers have to make do with less, a 70 gram burger contains 22.5 grams of protein.
You probably already knew that fish is healthy, but did you also know that fish contains a lot of protein? These proteins are of high quality and that means that your muscles will absorb them very well. The best will be a gourmet mackerel, as 100 grams contains 22.4 grams of protein. Herring lovers will have to settle for 17.6 grams of protein per 100 grams of herring, which is a lot less.
Nuts contain vegetable proteins, which are of a lower quality than animal proteins, such as chicken meat. With lower quality we mean that the amino acid lysine is very little present, while it is very important for muscle recovery.
Proteins are therefore essential to recover your muscles in the right way. There are proteins in different products, but the best proteins come from animal products such as chicken. Try to spread the different food groups throughout the day, this is the most healthy for your body.