WHAT IS MUSCLE ?
Muscle has tendency to reduction in size and expansion
There are three types of muscle in our bodies,
1. Skeletal muscle : Skeletal muscles are responsible for creating movement. Skeletal muscles are located between the layers of skin and fat.
2. Cardiac muscle: Cardiac muscle is only found in our heart. It contracts and relaxes pumping of blood in our body.
3. Smooth muscle :Smooth muscle forms the walls of most blood vessels and organs in the body. It is responsible for expanding and contracting allowing blood and fluids to enter and pass through the vessels.
WHY MUSCLE ARE IMPORTANT?
We seen that there are three types of muscle in human body. They have there individual working process in our body. Muscle creates movement by contracting and pulling on our bones, that continuously works to pump blood and nutrients around the body and also helps in digestion
that's why maintaining of well conditioned muscle is a necessity if we want to live a healthy and happy life where the body functions properly and enables us to do our daily all physical activities effectively and the results reflects on your happy face :-)
WHAT IS PROTEIN ?
Protein is a macronutrient that is essential much needed to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes.
Protein is an important component of every cell in the body. Hairand nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood
If you need to lose weight or belly fat, consider replacing some of your carbs and fats with protein. It can be as simple as making your potato or rice serving smaller while adding a few extra bites of meat or fish.
Protein is an important component of every cell in the body. Hairand nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood
If you need to lose weight or belly fat, consider replacing some of your carbs and fats with protein. It can be as simple as making your potato or rice serving smaller while adding a few extra bites of meat or fish.
high-protein diet reduces hunger, helping you eat fewer calories. This is caused by the improved function of weight-regulating hormones.
Increases Muscle Mass and Strength
Protein is the building block of your muscles.
Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training.
Protein is the building block of your muscles.
Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training.
How Much Protein Is Enough?
We've all heard the myth that extra protein builds more muscle. In fact, the only way to build muscle is through exercise. Bodies need a modest amount of protein to function well. Extra protein doesn't give you extra strength. According to the U.S. Department of Health and Human Services:
Teenage boys and active men can get all the protein they need from three daily servingsfor a total of seven ounces.
For children age 2 to 6, most women, and some older people, the government recommends two daily servings for a total of five ounces.
For older children, teen girls, active women, and most men, the guidelines give the nod to two daily servings for a total of six ounces.
Choose Your Proteins Wisely:
The type of protein you eat may play a role in successful weight loss and in your overall health.
1 Fish: Fish offers heart-healthy omega-3 fatty acids and, in general, less fat than meat.
1 Fish: Fish offers heart-healthy omega-3 fatty acids and, in general, less fat than meat.
2 Poultry: You can eliminate most of the saturated fat by removing the skin.
3 Beans: Beans contain more protein than any other vegetable protein. Plus, they're loaded with fiber that helps you feel full for hours.
4 Nuts: One ounce of almonds gives you 6 grams of protein, nearly as much protein as one ounce of broiled ribeye steak.
5 Whole grains: A slice of whole wheat bread gives you 3 grams of protein, plus valuable fiber
Top Lean Protein Foods You Should eat
1 White fish :

Most white-fleshed fish are super lean and excellent protein sources, providing under 3 grams of fat, around 20–25 grams of protein and 85–130 calories per 3.5-ounce (100-gram) plain, cooked serving
2. Plain Greek Yogurt

A 6-ounce (170-gram) serving of Greek yogurt packs 15–20 grams of protein, compared to only 9 grams in a serving of regular yogurt
3.Lite Tofu:

Tofu is an especially viable protein option if you avoid animal foods. A 3-ounce (85-gram) serving of lite tofu has 45 calories, 1.5 grams of fat and 7 grams of protein, including sufficient amounts of all essential amino acids.
4 Beans, Peas and Lentils:

Dry beans, peas and lentils, also called pulses, are a subgroup of legumes. They average 8 grams of protein per 1/2-cup 100-gram cooked serving and are also low in fat and high in fiber
5 Peanut Butter

The natural oil in peanut butter is heart-healthy but packs a lot of calories. Just 2 tablespoons (32 grams) of regular peanut butter have about 190 calories and 16 grams of fat, along with 8 grams of protein.
6 Egg whites:

The white from one large egg has 16 calories, which is less than a fourth of the calories in a whole egg. Additionally, one egg white contains less than 0.5 gram of fat but 3 grams of protein, which is about half of the protein in a whole egg
7 Low fat milk:

An 8-ounce (240-ml) serving of low-fat milk with 1% milkfat has 8 grams of protein, 2.5 grams of fat and 100 calories. In comparison, a serving of whole milk with 3.25% milkfat has the same amount of protein but 150 calories and 8 grams of fat
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