Protiens is the quintessential nutrient that every cell in the human body requires for growth or repair.
Proteins are exceedingly complex and diverse structures built of amino acids that are linked together into long chains by peptide,bonds.
Some of which are recycled from the body tissue that is being rebuilt.In an idial balanced diet only 10-12% of daily calaries should come from protein.Healthy adults only need 0.36gr per pound of body weight of protein every day.
Source: Eggs,milk ,chicken and turkey,yogurt,fish and seafood.
Eggs are a complete protein food .Protein is composed of 20 different amino acids.Nine of these amino acids cannot be made by the body. A medium egg has around 6g of protein in an easily digestible form. An omelette is a good way to start the day and is a good recovery snack too.
Milk is an excellent source of dietary calcium, a mineral needed to build healthy bones and teeth and to maintain many of the basic functions of the human body.
Chocolate milk :made from white milk with add a sugar and coco powder, most store-bought brands of chocolate milk contain about I percent fat. The amount of sugar in chocolate milk is about the same as is contained in unsweetened orange juice.
Although it has a more pungent taste than cow’s milk,goat’s milk is a pleasant alternative to soy-or rice-based milk substitutes.It is similar in composition to cow’s milk,but its fat is much more easily digested.Goat’s milk may or may not contain vitamin D.
Chicken and turkey:
When it comes to animal protein, opt for lean protein from white meat poultry such as chicken and turkey.
Yogurt: A combination of casein and whey protein, yogurt is a great protein-rich food. Since most of the lactose is removed, it can work for most people
Fish and seafood:Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids which can reduce joint stiffness and inflammation.