How to incorporate protein into your diet for muscle-building

According to Dr Shuchin Bajaj, Founder Director, Ujala Cygnus Group of Hospitals, consuming a protein-heavy diet is important for muscle building because protein is essential for muscle growth, repair, and maintenance

By: Lifestyle Desk

New Delhi | August 16, 2023 12:30 PM IST

Protein also plays a crucial role in the synthesis of enzymes, hormones, and other molecules involved in muscle function and overall health. (Source: Unsplash)

You’re back to the gym to get those six-pack abs or enviable muscles, but you don’t know where to begin. Well, the first thing you should be focusing on is your food. Namely, a protein-heavy diet.

According to Dr Shuchin Bajaj, Founder Director, Ujala Cygnus Group of Hospitals, consuming a protein-heavy diet is important for muscle building because protein is essential for muscle growth, repair, and maintenance. “When you engage in activities that break down muscle tissue, such as resistance training, your body requires an adequate amount of protein to rebuild and strengthen the muscles,” he said.

Protein also plays a crucial role in the synthesis of enzymes, hormones, and other molecules involved in muscle function and overall health. To incorporate protein into your diet for muscle building, you can consider the following strategies, Bajaj said.

*Choose lean sources of proteins like chicken, turkey, fish
*Include plant-based proteins like legumes, tofu, edamame, nuts
*Consume dairy or dairy alternatives
*Spread your protein intake throughout the day in meals and snacks

Apricots contain around 2 grams of protein per cup, roughly 165 grams. (Source: Unsplash)

While most fruits are not significant sources of protein compared to other food groups like meat or legumes, some fruits do contain small amounts of protein, Bajaj explained.

Here are four fruits that provide a moderate amount of protein and how you can include them in your diet for muscle building:

Guava

Guava is a tropical fruit that contains about 2.6 grams of protein per cup (roughly 165 grams), Bajaj said. Enjoy guava as a snack on its own, add it to fruit salads, or blend it into smoothies.

Avocado

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Avocado is a versatile fruit that contains approximately 4 grams of protein per cup (roughly 150 grams). “Incorporate avocados into your diet by adding them to salads, spreading avocado slices on whole-grain toast, or blending them into creamy dips or smoothies,” he added.

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Blackberries

Blackberries provide about 2 grams of protein per cup (roughly 144 grams). “Include blackberries in your diet by adding them to yogurt, oatmeal, or using them as toppings for pancakes or desserts,” he said.

Apricots

Apricots contain around 2 grams of protein per cup (roughly 165 grams). You can enjoy fresh apricots as a snack, slice them and add to salads, or use them in baked goods and preserves.

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Bajaj reminded us that while these fruits provide some protein, they should be considered as part of a well-rounded diet that includes other protein sources to meet your overall protein needs for muscle building.

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