Proteins are our body’s core element. They are bimolecular compounds that help in gaining and strengthening muscles in our body. Even being a core element, protein does require an additional supplement of calories to provide us with the proper energy to keep us in proper shape and state of health.
However, you’ve definitely heard that people are advised to keep a low carb diet, in spite of carbohydrates being the primary source of energy to our body. It’s because high amounts of carb and sugar, though pleasing to the taste buds, have adverse effects on the muscles, thereby weakening them and inducing fatigue.
To make up for this loss and to balance the energy requirement in the body, fat is required to be included in the diet. Bursting the myth here’s a fact on carbs. Fat is of two types, saturated fat (bad fat), and unsaturated— polyunsaturated and monounsaturated fat (good fat). When the latter is consumed in moderation, it provides the required fuel, or energy for the body to function properly without causing any harm to the body’s well-being. A simple way to identify the two fats would be- saturated fat in room temperature is in solidified form while unsaturated fat in room temperature is in liquid form. The same energy coming from the unsaturated fatty acids is burnt when the body is working out or performing daily chores.
Now that you’ve understood the importance of protein and good fat in the process of gaining muscles, here follows a list of some examples of food that should be included in the diet as a source of protein and fat –
Some useful sources of protein –
- Whole eggs
- Whey protein
- Lean meat
- Pulses
- Chickpeas
- Fish and sea-food like salmon, tuna, shrimp, etc
- Beans
- Protein shake
Some useful sources of good, or unsaturated fat –
- Avocados
- Nuts like almond, walnuts, etc
- Chia seeds
- Omega-3 fatty acids, which mostly comes from fish fat and fish liver oil
- Olive oil
- Sugar-free yoghurt
- Hempseed
- Flax seeds
Last but not the least, consult a certified dietician and gym-trainer to help guide you with the proper requirement of nutrition for your body and help you gain your dream body.
Written by Ms Chandrima Mukhopadhyay
