Follow a balanced diet is not an easy task, right? We end up depriving ourselves of a lot of foods, and many times for lack of knowledge, we choose to eat always the same foods everyday so we don’t fail.

This happens with protein. When we talk about this nutrient, automatically, we think about eggs, white and red meat, and of course, the whey protein. But, did you know that you can improve your eating routine with a variety of foods rich in protein for muscle building?

I went to talk to the nutritionist Karla Vilaça, at Nutreza Nutricional Accessory from São Paulo, and she presented me 5 foods that I didn’t know were very rich in protein. You want to know them? See it below:

Mushrooms

www.jackiegordon.com

Shitake, shimeji, funghi and others are considered a great source for protein, principally for vegetarians.

According with what the specialist told me, these elements have low calories and are rich in vitamins ( from complex B, which are important for metabolism, to make sure the body produce more energy during physical exercises ).

Also mushrooms help to control cholesterol. Do you want a good option for them? I like to boil them, with olive oil, garlic, onion and a little bit of light soy sauce.

There are also good ideas to make them; like making a risotto or pasta sauce, which turns out very good.

Beans

www.formerchef.com

Yes! Besides been rich in iron, beans have also essential amino acids (Leucine, Isoleucine and Valine), which according to Karla Vilaça, are those that we need daily but that are not produced in our body.

Therefore, the only way to receive these amino acids are through foods or digesting a BCAA supplement. Seriously, I prefer to cook my beans.

Buckwheat

http://thehealthyfoodie.com/

Also rich in iron, this food increase disposition and prevents anaemia, which undertakes a lot of your physical performance.

When cooking, it can be added to salads or served as a cooked grain.

Quinoa

http://www.gimmesomeoven.com/

Whether in grain or a flour form, our interviewed nutritionist ensure that this food’s nutrient help in the strengthening of bones and is also important in the formation and maintenance of muscles.

Another important point is that the quinoa is the one that helps diminish the level of bad cholesterol and prevent hyper tension.

I usually add quinoa to my salads, yogurts, and mixed with juices or sprinkled over fruits. It doesn’t change the flavor of the foods at all.

Peanut Butter

http://minimalistbaker.com/

In addition to the protein, it presents high calorie index, but with “good fats”. This is a great option for those looking to build some muscle mass.

Karina Vilaça explained to me that, sometimes, the increase of muscle mass is compromised by the fact that a person can not reach the daily needed calorie consumption and the intake of protein as well.

The peanut butter will help you with these two issues. But it is good to remember that the peanut butter has to be organic ( whole natural food ), without added sugar nor oils.

So, what are your favorite food rich in protein when you are trying to put on some muscle?

The post 5 Foods Rich in Protein For Muscle Building That You Probably Don’t Know appeared first on Royal Fashionist.