Nutritionist shares 10 protein-rich foods for muscle strength: From Greek yogurt to quinoa

Building muscle isn’t just about sweating it out at the gym; what’s on your plate matters just as much. In a conversation with Mint, nutritionist and founder of DtF, Sonia Bakshi, broke down the role of food in muscle strength, recovery and overall fitness. From protein-packed staples to smart pre- and post-workout meals, here’s her guide to eating for strength.

Why protein matters

“Nutrition and regular exercise are both very important for muscle building. A well-balanced diet that includes carbs, protein and healthy fats is the best for optimal results,” Bakshi explained. For most adults, she recommends 1–1.2 grams of protein per kilo of body weight per day. Spread across meals, that means around 15–20 grams of protein per meal.

10 high-protein foods for stronger muscles

Bakshi lists 10 everyday foods that can significantly boost muscle strength if included wisely in your diet:

• Eggs: Two eggs provide 12 g of protein. Add black pepper for better nutrient absorption.
• Chicken breast: One piece packs about 40 g protein. Marinate and grill or stir-fry for the best results.
• Greek Yogurt: 100 g offers 10 g protein. Strain homemade curd for a fresh batch; use leftover whey in smoothies.
• Quinoa: Not a complete protein alone, but combine it with dals or beans for a balanced meal.
• Chickpeas: One cup has 14 g protein. A chickpea salad with lemon and pepper aids absorption.
• Peanuts: 25 g protein per 100 g serving, plus healthy fats. Stick to unsalted versions.
• Buckwheat (Kuttu): Gluten-free, amino-acid rich. Ideal as porridge or cheela — avoid frying.
• Tofu: A complete protein that also keeps you full longer, reducing snack cravings.
• Nuts (Almonds, Pistachios, Cashews): Soaked nuts in the morning or raw ones on-the-go make for powerful snacks.
• Lentils: 9 g protein per 100 g cooked. Pair with rice (without starch) for a complete meal.

Can vegetarians build enough muscle?

According to Bakshi, absolutely. “It’s a misconception that vegetarian food lacks protein. Nature has given us abundant plant-based protein; we just need to combine them wisely,” she said. Options like soya, sprouts, curd, legumes, paneer, chickpeas, rajma, lobhia, nuts, seeds, quinoa, amaranth, and peas all provide high-quality protein. The only gap vegetarians must watch for is Vitamin B12, which requires supplementation.

Do you really need protein powders?

Bakshi believes most active people don’t. “Dals, paneer, eggs, fish — these are excellent protein sources. If each meal has 15–20 g protein, your daily requirement is met easily. Protein powders are only needed by bodybuilders and should be taken under a doctor’s guidance,” she explained.

What to eat before and after a workout

Before workout:

No gap before exercise? Eat a banana or a handful of soaked nuts.

40 minutes before exercise? Try a smoothie with yoghurt, fruit, seeds, and honey, or a banana shake.

After workout:

• Boiled eggs
• Chicken salad
• Chickpea salad
• Oatmeal with berries
• Dal cheela or besan cheela

The bottom line

Bakshi sums it up simply: strength is built in the gym but fuelled in the kitchen. The right mix of protein-rich foods, balanced meals, and smart snacking can help you build muscle sustainably — without the need for shortcuts.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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90% of the Population are Deficient in This Nutrient - Choline

Being vegan or vegetarian is more popular than ever and having a low cholesterol diet on a whim is practically synonymous to leading a healthy lifestyle. Unfortunately, both of these diet trends may harm our health if we're not careful, as they are indirectly making us deficient in one key nutrient, choline, with an estimated 90% of Americans being deficient in this essential nutrient. 

 

Never heard of choline? We’re not surprised, as, unlike vitamin C or omega-3 fatty acids, choline is not getting nearly as much publicity, but it doesn’t make it any less important to our health and well-being. In fact, a deficiency in this essential nutrient is associated with a sluggish brain, a poorer progression of Alzheimer’s, impaired brain and spinal cord development in children, and fatty liver disease. In this article, we discuss what choline is, what it does for our bodies, and which foods contain this vital nutrient.

What is CHOLINE?

Choline is a nutrient comparable to vitamins in its importance for the body, and it plays a key role in regulating cholesterol levels, maintaining brain and mental health, as well as being a building block for cell membranes. Apart from that, choline is crucial for brain development of children, which is why pregnant and breastfeeding women, as well as young children, are often required to monitor choline levels.

Like many other vitamins and nutrients, our bodies naturally produce choline in our livers, but never in sufficient amounts, which is why doctors recommend the following regulated daily intake of choline for adults:

550 mg for men

425 mg for women

450 mg for women during pregnancy

55- mg for women during breastfeeding

 

Why is choline deficiency dangerous?

 

As we mentioned at the beginning of the article, according to the National Health and Nutrition Examination Survey, 90% of kids, pregnant women, and other adults aren’t meeting their daily recommended intake of choline. But what does it mean for their health?

A choline deficiency contributes to the following health conditions

 

Neurological disorders. 

A low intake of choline in adults has been associated with decreased memory, brain fog, and cognition. Some researchers have even suggested that choline helps maintain the structural integrity of neurons and so it may be beneficial in supporting cognitive sharpness in older adults, particularly among dementia and Alzheimer’s sufferers. 

 

Finally, a choline deficit at an early age may result in neurodevelopmental deficiencies, so sufficient choline intake is particularly important for pregnant and breastfeeding women, as well as infants and young kids. 

 

Nonalcoholic fatty liver disease (NAFLD). 

An adequate intake of choline is essential for preventing liver damage and NAFLD, the most common liver disease affecting the majority of overweight individuals and patients with obesity. NAFLD is particularly dangerous, as it increases one’s risk of liver cancer, liver failure, and cirrhosis quite significantly. Choline helps prevent a fatty liver and is thus essential for liver health. 

 

 Finally, there is also some recent scientific evidence suggesting choline can be beneficial for the heart, as it can decrease the levels of the bad kind of cholesterol in the blood, but there isn’t sufficient proof to back that claim just yet.

Which foods contain choline?

With the exception of some cruciferous vegetables and beans, choline-rich foods are limited to those that are animal-derived, which is why persons who have a vegetarian or vegan diet, as well as a low-cholesterol diet are more prone to be deficient in choline.

 

The table above features several food types particularly rich in choline, with liver, eggs, and red meat being some of the most choline-dense food choices out there. If you’re following a low-cholesterol diet as per the recommendations of your doctor, we advise you to discuss the option of a choline supplement with your health provider. 

 

Supplementation is also an option to consider for vegans and vegetarians, as choline is difficult to get from veggies only. For example, these is roughly as much choline in 1 boiled egg (113 mg) as in 2 cups of broccoli (123 mg), which is less than a quarter of the recommended intake per day for men. 

 

In the end, what this story of mass choline deficiency can really teach us all is that we shouldn't submit to dieting trends in a thoughtless manner and have a balanced nutrient intake no matter what, even if means supplementing.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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What are some foods you must include in your diet if you’re trying to build muscle?

Your diet plays a crucial role in helping you lose weight, and maintain it. However, very few people realise that diet also plays a very important role in building muscle. Building muscle and getting a toned, muscular body, is not just about how many pushups you do in a day, or how many hours you spend in the gym. It is also about what you eat to supplement the process.
 

The role of diet in building muscle

Certain nutrients that we receive from our food are extremely important in building muscle. We hear about people drinking huge tumblers of protein shake, and take other supplements to build muscles. However, these are not always healthy, and trying to change your diet or body so drastically can have certain adverse health effects.

Nutrients such as protein, one of the key nutrients for building muscle, can be obtained from food as well. Here are 5 foods you must include in your diet, as you exercise rigorously to build muscle.

1. Eggs: Boiled eggs are one of the most common foods eaten by those who exercise at the gym. This is because eggs are a great source of protein, and when you exercise, the protein in your body is used up in the right place to build muscles.
2. Salmon: Salmon is a rich source of nutrients like protein, omega 3 fatty acids, etc. Salmon is a great choice for muscle building and overall health.
3. Chicken breast: This food is not only rich in protein, but also in vitamins such as vitamin B12. These nutrients are very important if you are active. The vitamins make sure that the body processes run efficiently, and that helps in the process of gaining muscle.
4. Soyabeans: One of the most nutritious vegetarian foods out there, soyabeans can be a part of your muscle-building diet if you are vegetarian or vegan. This food is rich in phosphorous, and iron, two extremely important nutrients for health and fitness.
5. Cottage cheese: Cottage cheese is considered a replacement for meat in every vegetarian household, in terms of taste. However, cottage cheese is also a great replacement for meat in terms of nutrition. It is rich in protein, vitamins, and is rich in muscle-building amino-acid leucine.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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20 Delicious High Protein Foods

Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth. Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength. A diet that is high in protein may also help lower blood pressure, fight diabetes, and more . The Reference Daily Intake (RDI) for protein is 46 grams for women and 56 grams for men. However, many health and fitness experts believe you need more than that to function optimally. Here is a list of 20 delicious foods that are high in protein. 1. Eggs Whole eggs are among the healthiest and most nutritious foods available. They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need. Whole eggs are high in protein, but egg whites are almost pure protein. Egg and foods containing egg are not suitable for people with an egg allergy. Protein content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories.   2. Almonds Almonds are a popular type of tree nut. They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium. Almonds are not suitable for people who have a nut allergy. Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams). Other high protein nuts Pistachios (13% of calories) and cashews (11% of calories).   3. Chicken breast  Chicken breast is one of the most popular protein-rich foods. If you eat it without the skin, most of its calories come from protein. Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes. Protein content: 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories . 4. Oats Oats are among the healthiest grains available. They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients. Protein content: 14% of calories. One cup of oats has 11 grams and 307 calories . 5. Cottage cheese Cottage cheese is a type of cheese that is low in fat and calories. It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients. Protein content: 69% of calories. One cup (226 grams) of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories . Other types of cheese that are high in protein Parmesan cheese (38% of calories), Swiss cheese (30%), mozzarella (29%), and cheddar (26%). 6. Greek yogurt Greek yogurt, also called strained yogurt, is a very thick type of yogurt. It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients. Protein content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories. When buying Greek yogurt, opt for one without added sugar. Full fat Greek yogurt is also high in protein but contains more calories. Similar options Regular full fat yogurt (24% of calories) and kefir (40%). 7. Milk Milk contains a little of nearly every nutrient that your body needs. It’s a good source of high quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2). If you are concerned about your fat intake, low or zero fat milk is an option. For those with lactose intolerance, consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either. For those who wish to drink milk but either cannot tolerate it or follow a purely plant-based diet, alternatives include soy milk. Protein content: 21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories. One cup of soy milk contains 6.3 grams of protein and 105 calories . 8. Broccoli Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium. It also provides bioactive nutrients that may help protect against cancer. Calorie for calorie, it’s high in protein compared with most vegetables. Protein content: 33% of calories. One cup (96 grams) of chopped broccoli has 3 grams of protein and only 31 calories . 9. Lean beef Lean beef is high in protein, as well as highly bioavailable iron, vitamin B12, and large amounts of other vital nutrients. Protein content: 53% of calories. One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories. Beef is suitable for people on a low carb diet. 10. Tuna Tuna is a popular type of fish. You can eat it hot in a range of baked dishes or cold in salads. It’s low in fat and calories but a rich source of protein. Like other fish, tuna is a good source of various nutrients and contains omega-3 fats. Protein content: 84% of calories in tuna canned in water. One can (142 grams) contains 27 grams of protein and only 128 calories . 11. Quinoa Quinoa is a popular pseudo-cereal that many consider a superfood. It’s rich in vitamins, minerals, fiber, and antioxidants. Quinoa has numerous health benefits. Protein content: 15% of calories. One cup (185 grams) of cooked quinoa has 8 grams and 222 calories. 12. Whey protein supplementsWhen you're pressed for time and unable to cook, a protein supplement can come in handy. Whey protein is a high quality protein from dairy foods that can help build muscle mass. It may also aid weight loss. If you'd like to try whey protein supplements, a large variety is available online. Protein content: Varies between brands. Over 90% of the calories may be protein, and there may be 20­–50 grams of protein per serving. 13. Lentils Lentils are a type of legume. They are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients. Lentils are among the world's best sources of plant-based protein, and they’re an excellent choice for vegetarians and vegans. Protein content: 31% of calories. One cup (198 grams) of boiled lentils contains 18 grams and 230 calories). Other high protein legumes Soybeans (33% of calories), kidney beans (24%), and chickpeas (19%).   14. Ezekiel bread Ezekiel bread is different from most other breads. It’s made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils. Compared with most breads, Ezekiel bread is high in protein, fiber, and various important nutrients. Protein content: 20% of calories. One slice contains 4 grams and 80 calories.   15. Pumpkin seeds Pumpkins contain edible seeds called pumpkin seeds. They’re incredibly high in many nutrients, including iron, magnesium, and zinc. Protein content: 22% of calories. One ounce (28 grams) has 9 grams of protein and 158 calories    Other high protein seedsFlax seeds (12% of calories), sunflower seeds (12%), and chia seeds (11%).   16. Turkey breast Turkey breast is similar to chicken breast in many ways. It consists mostly of protein, with very little fat and calories. It also tastes delicious and is high in various vitamins and minerals. Protein content: 82% of calories. One 3-ounce (85-gram) serving contains 26 grams and 125 calories.   17. Fish (all types) Fish is healthy for various reasons. It’s rich in essential nutrients. Some types are high in heart-healthy omega-3 fatty acids. Protein content: Highly variable. Salmon is 22% protein, containing 19 grams per 3-ounce (85- gram) serving and only 175 calories.   18. Shrimp Shrimp is a type of seafood. It’s low in calories but high in various nutrients, including selenium and vitamin B12. Like fish, shrimp contains omega-3 fatty acids. Protein content: 97% of calories. A 3-ounce (85-gram) serving contains 20 grams and only 84 calories.   19. Brussels sprouts Brussels sprouts are another high protein vegetable related to broccoli. They’re high in fiber, vitamin C, and other nutrients. Protein content: 28% of calories. One-half cup (78 grams) contains 2 grams of protein and 28 calories .   20. Peanuts Peanuts are high in protein, fiber, and magnesium. Studies show that they can help you lose weight. Peanut butter is also high in protein, but it can likewise be high in calories. Therefore, you should eat it in moderation. Peanuts are not suitable for people with a nut allergy. Protein content: 18% of calories. One ounce (28 grams) contains 7 grams and 161 calories . The bottom line Protein is essential for maintaining and repairing body tissue. It may also help you lose weight. A wide variety of foods provides protein. Plant-based foods, such as lentils, are a good option for vegans and vegetarians.   This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.      https://gscrochetdesigns.blogspot.com. one can see my crochet creations   https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes     https://kneereplacement-stickclub.blogspot.com. for info on knee replacement