World's Best Protein Food

VEGETERIAN

SOYA PANEER (TOFU)

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Protein content 48gm

Tofu will provide) ou with 184 per cent of your Recommended Dietary Allowance (RDA) of manganese. This mineral strengthens bones and metabolises carbs, cholesterol and amino acids. Tofu also has 24gm of unsaturated ("good') fats which a study found aid recovery.

What to eat with It -Vegetable soup. It provides flavour without any preservative-filled seasoning.

LOW SODIUM PARMESAN CHEESE
Protein content 42gm

Due to its long ageing, the protein in parmesan takes just 45 minutes to digest. You'll also get 138 per cent of your RDA of calcium.

What to eat with it -Tofu. The Smell and Taste Treatment and Research Foundation found you eat more of the healthy food if you flavour it with high-fat food.

PINK LENTILS
Protein content 25gmfat loss

They are rich in fibre and 120gm will provide your RDAof manganese, which keeps your metabolism high. Lentils are a great source of iron too.
What to eat with it- Sausages and mashed potatoes. Research in the Cochrane Systematic Reviews found that swapping high-GI foods like potatoes for low-GI foods like lentils can accelerate fat loss

WALNUTS
Protein content 24gm

Just 50gms (a handful) of walnuts will provide your RDA of antioxidants which will help you recover from exercise faster. They are also a good source of omega-3 fatty acids.
What to eat with it -Pizza. A study in the Journal of the American College of Cardiology found that eating walnuts with a high-fat meal helped to maintain elasticity of your arteries.

ALMONDS
Protein content 22gm

They're high in fibre, omega-3 and magnesium, making them a perfect snack for losing fat. Just 73gm of almonds a day reduces free radical damage by 19 per cent, which hastens post-exercise recovery and reduces stiffness.
What to eat with It -Pasta. A study in Metabolism found eating almonds with a high-GI meal cuts the amount by which your blood sugar spikes by 50 per cent.

MEAT, POULTRY AND SEAFOOD

COD
 Protein content 63g m

 It's the animal protein with the lowest saturated fat content, serving 0.5gm of fat per 100gm. A 300gm portion gives the RDA of magnesium, giving you the energy needed to train and protect against cramps. What to eat with It - Broccoli. The Institute of Food Research found eating selenium-rich foods. like cod. with food rich in sulforaphane like broccoli. make the meal 13 times more powerful at attacking cancer.

 CLAMS AND OTHER MOLLUSCS
Protein content 48g m

A serving of clams will provide you with 302 per cent of your RDA of vitamin B12. which keeps your nervous system healthy and helps in digestion. You'll also get 128 per cent of your RDA of selenium. This boosts post-exercise recovery and reduces stiffness.
What to eat with it -Tomatoes. Their vitamin C helps you absorb iron.

LAMB
Protein content 35gm

Two chops will give your RDA of niacin and vitamin B12 which will help you train longer It's also a solid source of zinc.
What to eat with It -Cruciferous vegetables (the cabbage family!.) These increase the body's ability to detoxify carcinogenic compounds produced when meat is grilled.

CHICKEN BREAST
Protein content 33gm

One large breast will give you your RDA of niacin, which will keep your nervous system healthy. Ifs low in saturated fat and carbs and is a good source of omega-3. making it ideal if you're trying to lose weight.
What to eat it in -Chicken soup. A University of Nebraska study found that it inhibits the release of mucus, which can obstruct your airways when exercising.

TURKEY
Protein content 30gm

Turkey is rich in tryptophan. which a study in the -Journal of Physiology & Anthropology found helps you enjoy a better quality sleep—a vital part of any training programme.
What to eat with It- Pasta or bread. The carbs will help your brain absorb the tryptophan where it's used to manufacture the feel-good chemical serotonin.

TUNA
Protein content 30gm

This has just one gram of fat per 100gm serving and a hefty 311mg dose of omega-3. which will aid weight loss. It also has a high amount of vitamin D.
What to eat with it -Green tea. Researchers at Purdue University found green tea reduces the amount of mercury absorbed from fish by 92 per cent.

PRAWNS/SHRIMPS
Protein content 21 gms

Small in size but large in nutrition. They provide the antioxidant selenium which aids recovery from exercise. They're are also low in fat ( l gm per 100gms) and high in iron which helps your muscles burn fat.
What to eat with it -Avocados. Combining a plant and omega-3 fatty acids helps you absorb more weight-loss aiding fat.