How to Manage Protein Intake if You’re Trying to Build Muscle?

Proteins play a major role in the repair and recovery of muscle tissue. Sufficient protein intake is required for easy and rapid recovery of muscles after exercise, training, or sports. Proteins also positively affect blood pumping and blood circulation. This, in turn, supports the use of oxygen during sports or exercises that involve more strenuous activities.

In order to keep your muscles healthy and repair them, you should eat a protein-based diet. This will help you keep your performance at its best while you play sports. As well as paying attention to how much protein we eat, we should also pay attention to how well the protein we eat is made. We need to get our basic protein needs from natural sources that have a lot of protein in them to keep us healthy. Among the things that nature has to offer are meat and chicken dishes. Eggs and dairy products are also found in these resources. Milk proteins are very good for your muscles because they have an active amino acid that helps your muscles make more proteins after you work out.

9 Natural and Rich Protein Sources for Athletes

Red meat

Red meat is the food with the highest protein value among animal proteins. According to the recommendations of nutrition and dietetics experts, it is beneficial to consume red meat at least 2 times a week. The only negative aspect of red meat compared to other protein sources is that it contains high cholesterol. Therefore, it is necessary to be careful when consuming red meat.

White meat

White meat is the best and most delicious alternative to red meat. Turkey meat, chicken meat and fish meat are the best examples of high-protein white meats. Because white meat contains less fat than red meat, it is highly recommended by experts.


Protein in legumes such as beans and chickpeas is 16 grams per 100 grams. Lentils, on the other hand, have about a third less protein per 100 grams. Legumes have an important place in plant-based proteins. In addition, legumes are among the healthy proteins due to their high fibre source.


Milk, which is very useful food for muscles and bones and increases its endurance, is among the most preferred animal proteins. It is very beneficial for athletes and children in developmental age, as there is approximately 10 g of protein in 1 cup of milk.


Eggs, one of the indispensable protein and nutritional sources of athletes, are not only healthy on their own but also a rich source of protein. There are approximately 14 grams of protein in 2 eggs.


Yoghurt is one of the natural sources of protein that athletes like the most because it boosts our immune system and doesn’t have a lot of calories. 150 grams of yoghurt have 15 grams of protein in them.

Pumpkin seeds

Pumpkin seeds are the nuts with the most protein value out of all the nuts that you can buy. Pumpkin seeds, which have about 16 grams of protein per 100 grams, should be eaten in limited amounts because they are high in fat.


Considering the natural proteins in the animal and dairy products group, cheese is at the top. There are approximately 30 grams of protein in 100 grams of cheese.


Almonds are one of the nuts that contain the most protein. Almonds, which are generally preferred by athletes for snacks, contain approximately 20 grams of protein per 100 grams.

What Athletes Should Know About Proteins

  • The most well-known task of protein for people who exercise; is muscle healing and repair.
  • Protein needs can be met from animal products such as milk and dairy products, meat, eggs, fish, chicken, and legumes.
  • High-level exercisers and athletes need about 1.5-2 times more protein than people who aren’t very active.
  • 13-15% of daily calories should come from protein.
  • The amount of protein needed by the athlete. Gender, fitness level, type of exercise, body weight, etc.
  • Carbohydrate stores are low during exercise, so protein can also be used as an energy source. This is important for athletes because protein helps them do their jobs well.
  • Protein consumed more than the body’s needs is used as energy and stored as fat.
  • Consuming excessive protein causes calcium loss in the body through fluid and urine.

It is enough to visit the Homeats blog for answers to questions such as how to direct your protein intake and how to eat while exercising. You can easily get the help you want from the nutrition and dietetics experts at Homeats.

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