Generally Athletes seek to build muscle mass for strength, while keeping their body weight low....same could be the requirement for those whose knee joints are not strong and who had undergone knee replacement surgeries too...Doctors suggest gaining muscle mass to few others whose health needs are such..and for those in Athletics and Sports or Body Building business, the more the body weight, the more energy it takes to propel that weight through the motions of the sport and since fat doesnot exert forces or allow them to be fast in motion, it is obvious that their goal should be to reduce the body fat through diet alongside developing the good muscle.

Body needs protein every day amd if we concentrate on the protein levels in our food during only one meal of the day, it disappears by the time its the next meal, and so a recent study in Nutrition and Metabolism suggests one to split the daily protein requirement equally among the different meals of the day so that the body is always running on fuel without falling apart. The study reveals that the new protein requirement per day for an average healthy adult is 0.6 grams per every pound of body weight compared to the old estimate of 0.4 grams of protein per every pound.

If we are looking to get stronger, build muscle and also loose fat, here are some ideal strength building foods to include in ones diet:
Nuts: Cashewnuts, Almonds, Groundnuts (peanuts) and other available nuts are ideal as protein sources, especially for the vegetarians. Nuts contain substantial protein and healthy fat levels that reduce body inflammation and excellently improve cardiovascular health. There is always a control on the amounts consumed per day, too much consumption is not beneficial either.

Complex Carbs: To provide good fuel to the body, complex slow release carbohydrates are at their best...they digest slowly and release their energy gradually and provide long-lasting fuel to the muscles during workouts and sports. Quinoa, Oats, Brown rice, Sweet potatoes are perfect examples of top quality carbohydrates.

Lean Meat, Fish and Eggs: There are some good and wide variety of options for those who consume meat, eggs and fish for buidling muscle and also to keep a check on weight. Lean Meats are the white meats with a low saturated fat content, such as Chicken and Turkey, and provide upto 30 grams of protein per serving. Same with Fish, Tuna, Sardines, Salmon are some best examples for high protein options. Just on egg white in a typical sized egg contains about 5-6 grams of protein, making it a power food...but the egg yolk contains fat. Eggs come with other nutrients such as Choline and Vitamins B12 and D which help keep energy levels up. Animal based protein comes along with these nutrients and essential amino acids.

Maintaining a healthy level of protein and muscle mass is essential for every human body...while protein rich foods are various, smartness lies in choosing those which support fat and weight control and also build healthy muscle!

..Prathyusha