National Protein Day: 9 Food Items To Fuel Your Muscles And Boost Energy

Bananas are filled with fibre, vitamin B6 and potassium. These nutrients contribute to sustained energy levels and support optimal muscle function. Bananas, particularly effective as a pre-workout snack, offer non-stop energy without causing spikes in blood sugar and are gentle on the stomach. (Image Source: Getty)

Quinoa contains all nine essential amino acids, making it a complete protein source. It’s also high in fibre and promotes digestive health providing sustained energy. It also offers a valuable source of complex carbohydrates for improved endurance. (Image Source: Getty)

To fuel your muscles, there is nothing better than spinach. They are high in iron, essential for preventing fatigue and supporting oxygen transport. Also, it’s packed with antioxidants for overall health and recovery and its magnesium content helps support the muscle and nerve function. (Image Source: Getty)

Created with high-quality protein, fibre content and minimal fat, Soya chunks make an excellent choice for vegetarians as they make for a delicious and nourishing protein boost. Being a plant-based protein powerhouse, soya chunks are perfect for revitalizing the body, supporting muscle health and being sustainable for the planet. (Image Source: Getty)

Millets like Ragi and Jowar are standout protein sources in a regular diet, providing 7-12 grams of protein per 100-gram serving. Ideal for those opting for plant-based protein, incorporating millet enriches nutrient intake with fibre, vitamins, and minerals. (Image Source: Getty)

Greek yogurt varieties take the spotlight by delivering nearly double the hunger-satisfying protein compared to regular options. This makes Greek yogurt an energizing breakfast, lunch, or snack choice. One can enhance its nutritional profile by mixing in fresh berries and chopped nuts for a delicious and nutrient-packed treat. (Image Source: Getty)

Peanut butter, a nutritious spread, and excellent protein source, contains around 8 grams of protein in a standard two-tablespoon serving. Including it in your daily diet helps meet protein needs. Opt for sugar-free options rich in Monounsaturated Fatty Acids (MUFAs) and fibre. Some varieties use jaggery instead of refined sugars, offering subtle sweetness with lower sugar content. (Image Source: Getty)

Almonds stand out as nutritional powerhouses for snacking, boasting essential nutrients such as magnesium and B vitamins. These elements play a pivotal role in converting food into energy, providing you with ample fuel to tackle the day. (Image Source: Getty)

Pistachios emerge as a nutritional powerhouse, offering a blend of protein, fibre, and heart-healthy monounsaturated fats. This combination results in a satisfying snack, perfect for maintaining energy levels throughout the day. (Image Source: Getty)

Inputs by: Dr. Shilpa Vora, Chief R&D Officer at Marico Ltd. (Image Source: Getty)