Gastroenterologist suggests top non-vegetarian, low-calorie protein sources for muscle gain

Protein, weight loss and muscle repair

Dr Samrat Shah, consultant physician, Ruby Hall Clinic, Pune, told indianexpress.com that protein is highly satiating and causes a natural drop in calorie consumption, which is why there is a link between high-protein diets and rapid weight loss. “It also exhibits a greater thermic effect, that is, your body burns up more calories to break down the protein compared to the perspective of fats or carbohydrates,” he said.

With a steady protein intake, Dr Shah said one can experience less hunger, sustained energy levels, and a small amount of water/glycogen weight loss (the biggest source being carbs, assuming carbs are also being cut). In fact, it can also play a significant role in muscle perseveration, repair and restoration. “The soreness you feel after exercise may be reduced,” he mentioned, adding that protein in a calorie deficit helps maintain lean muscle, which is essential for sustaining the metabolic rate.

White fish like tilapia, codfish and pomfret and mackerel are rich in omega-3 (Source: Freepik)

Deepalakshmi, a registered dietitian at Shree Balaji Medical Centre, Chennai, told indianexpress.com that to build and maintain muscle, it is recommended to consume around 1.2 to 1.6 grams of protein per kilogram of body weight daily, along with regular resistance training. “Lean animal proteins are an excellent option because they are high in protein but low in fat, which allows your body to absorb amino acids quickly after exercise,” she added.

Non-vegetarian low-calorie protein sources

Deepalakshmi concurred with Dr Manickam’s suggestions, elaborating that skinless chicken and turkey breast, lean cuts of pork such as tenderloin and loin chops are excellent options. “White fish, such as cod, tilapia, haddock, pollock, and sole, also provide high-quality protein with very little fat,” she mentioned, adding that egg whites along with shellfish like shrimp, crab, lobster, and clams are lean and protein-rich options.

All of them are rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine, which play a major role in weight management and developing muscle strength, she said.

In addition to these non-vegetarian options, low-fat dairy products like skim milk, non-fat Greek yoghurt, cottage cheese, and ricotta are also rich in protein content, while offering less calories, making them convenient for snacks or post-workout meals.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.