Always thought of having bulging biceps and a chiselled body?
Do you think simply going to the gym is enough? Think again!
Here are ten foods that you need before and after going to the gym to build those muscles.
Top 10 high protein foods that you need to build that muscle
Dried Apricot
Apricots contains 3.4g of protein for every 100g, an excellent source of Vitamin A which acts as an antioxidant within the body to help protect it from free radical damage, especially damage done to the eyes.
Also contains potassium which helps maintain healthy blood pressure.
Tips: Chop up dried apricots and put them on your cereal.
Spinach
When we were kids, Popeye the sailor man ate a lot of spinach and his muscles grew instantly. However, in real life you might have to give spinach some time to work it's magic.
With 2.9g of protein for every 100g, Spinach is known for its high values of Vitamin A and K.
Tips: When cooked with lean beef it gives you the maximum benefit.
Protein Shake
Best time to have the protein shake is after a workout - this is done to get protein into the body so that it can be delivered to your muscles.
Depending on the brand of protein you use to make the shake, usually it contains from 15 to 30 grams for every 100g.
Tips: Mix it with skimmed milk, and add fruits to it.
Lean Beef
Very high in protein, usually from 25 to 35 gramsfor every 100g.
Trim away the fat, eat lean cuts and small portions.
Tips: Eat grilled, or cooked with spinach for high protein intake.
Chicken Breast
Always the easiest choice for lunch and for who wants to lose weight.
It has around 30 grams of protein for every 100g.
Tips: Grilled or cooked, served with steamed veggies.
Almonds
Almost 20 grams of protein for every 100g.
Almonds nourish the nervous system, reduces risk of heart attack and builds strong bones and teeth.
However, stay away from Almond Butter, it contains a lot of fat and calories.
Tips: You can eat it salted or honey flavoured, or put a few on your cereal.
Eggs
It is one of the easiest meal to make and you can have in the morning or at night
A boiled egg contains 6.29 grams of protein for every 100g.
Eggs contain Lutein and Zeaxanthin which are very powerful antioxidants.
Tips: Boiled is always the healthier option.
Cottage Cheese
It contains 11 grams of protein for every 100g, is good for the heart and strengthens your bones.
It prevents strokes and helps maintain your blood sugar level.
Tips: Try it in brown bread with sliced tomatoes.
Oyster
With 9 grams of protein for every 100g, provides the human body nutrients and minerals.
Good for heart health and blood circulation.
Tips: Steamed is always better.
Protein Bars
Another great invention along with protein shakes. It has around 25 grams.
It has all the healthy and high protein values you need, such as almonds, dried fruits and granolas.
Tips: A glass of skimmed milk with it is always healthier than having a carbonated drink with a chocolate bar.
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