Muscle-building foods are important for anyone looking to increase muscle mass and strength. There are many different types of food that can be beneficial for this goal, so it is important to find the right ones for you. Muscle-building foods can be found in a variety of forms, but the most effective way to boost muscle growth is by including quality protein and healthy fats in your diet. Muscle-building foods are essential to anyone looking to pack on muscle. They provide the nutrients and protein your muscles need to grow, and they help suppress the appetite so you’re less likely to overeat. Be sure to ask your holistic doctor about the benefits of muscle-building foods that are good for you.
Gaining muscle has as much to do with the type of food that you eat as the number of hours you spend in the gym. In fact, it’s the muscle-building food itself that is more responsible for building muscle than working out. Proper exercises are still important, but muscle foods are vital. Below are the top 15 muscle-building foods recommended to build muscles.
Top 17 Foods For Building Muscle
Eggs are packed with protein; around 6 to 8 grams per egg. They are also rich in vitamins, zinc, iron, and calcium. It is no wonder then that they are termed as one of the most complete muscle-building foods available.
2. Fish Oil
The anti-inflammatory properties of fish oil aid in recovery following a strenuous workout resulting in you being able to exercise more. It even speeds up metabolism.
The turkey is in fact a major muscle-building food and an excellent source of protein. This type of mean is also a good source of up to 11 vitamins and minerals and even selenium, which is known to prevent certain types of cancer.
A 100-gram serving of Quinoa includes 14 grams of protein combined with essential amino acids. A welcome addition of carbohydrates to your muscle-building meal plan.
5. Steel-Cut Oats
Oatmeal is not just breakfast for the aged; it is healthy, filling the grain with a perfect blend of carbs, fiber, protein, minerals, and vitamins. Steel-cut oats are digested much slower than other foods resulting in you feeling fuller for longer.
Who knew pineapple was a muscle-building food. A rich source of the protein-digesting enzyme named bromelain, pineapples, has been known to reduce muscle inflammation, making it a great post-workout meal. But be sure not to consume high amounts since pineapples have a high glycemic index.
This vegetable contains phytoecdysteroids that can increase muscle growth by up to 20%, provided you eat 2 pounds of it every day. No wonder Popeye carried a can of it wherever he went.
8. Sweet Potato
A treat for the taste buds, sweet potatoes also seem to pack a punch in the muscle-building department. They help replenish energy stores, are packed with vitamins and minerals, and even help you maintain blood sugar levels.
9. Wild Salmon
An important source of protein that includes Omega-3 fatty acids, wild salmon helps speed up metabolism, thus ensuring you get leaner faster. If you don’t get time to eat wild Salmon regularly, you can also intake supplements like Omega 3400 that contain fatty acids and minerals such as mineral care supplements.
10. Pea Protein
Commonly used by fitness experts and muscle trainers, it is a fast-absorbing protein that contains amino acids which are critical to maintaining and building muscle structure. Amino Restore is a supplement that contains amino acid which helps in weight management.
Your mother was right to force-feed you broccoli for dinner every night. Termed as one of the best foods to eat after a workout, broccoli is packed with vitamins, minerals, and fiber, making it a complete muscle-building meal.
12. Chocolate Milk
For those with a sweet tooth, this is practically a godsend. According to a study published in the International Journal of Sports Nutrition and Exercise Metabolism, chocolate milk ranks just as high as other sports drinks in terms of increasing total exercise output and delaying exhaustion. Chocolate is a great source of both protein and calories. A one-ounce piece of dark chocolate contains about six grams of protein and 200 calories. It also contains antioxidants that can help protect your muscles from damage. Soy, almond and coconut kinds of milk are great alternatives to dairy-based milk.
Almonds do more than just improve your memory. Apart from being an important source of protein, they contain a great amount of Vitamin E which is essential for building strong muscles. This powerful anti-oxidant helps you recover faster from an intense workout.
14. Cottage Cheese
Contrary to what most believe, cottage cheese is one of the best muscle-building foods you can find. This is because it contains up to 28 grams of protein in just one cup. Those proteins include both fast and slow digestion proteins, making sure you don’t feel hungry soon after.
15. Lean Red Meat
Beef need not be your only source of red meat protein. Venison and buffalo are also loaded with protein along with B-vitamins, iron, phosphorous, selenium, zinc, and copper.
Beans, legumes, and tofu are all excellent muscle-building foods. Beans are a great source of protein and fiber, legumes are high in antioxidants, and tofu is a good source of protein and calcium. These foods are all low in fat and calories, but high in nutrients. They are also affordable and easy to prepare. Legumes like chickpeas, peanut, black beans, green peas, lima beans, kidney beans, black-eyed peas, and navy beans are high in protein. They are great for building muscles.
17. Nuts and Seeds
Nuts and seeds are great muscle-building foods. They’re high in protein and healthy fats, both of which are essential for building muscle. Additionally, they’re packed with vitamins and minerals that support muscle growth. Some of the best nuts and seeds for building muscle include:
-Almonds: Almonds are high in protein, magnesium, and vitamin E. They’re also a good source of fiber, which helps keep you feeling full after eating them.
-Walnuts: Walnuts are another good source of protein, magnesium, and omega-3 fatty acids. They also contain antioxidants that can help protect your muscles from damage.
-Pumpkin seeds: Pumpkin seeds are high in protein, zinc, and magnesium. They’re also a good source of omega-3 fatty acids and antioxidants.
-Sunflower seeds are a great source of protein, minerals, and nutrients. Sunflower seeds are high in magnesium, potassium, and zinc, all of which are essential for muscle growth and repair. In addition, sunflower seeds are a good source of healthy fats and fiber, both of which are important for overall health and well-being.
– Cashews are another good example of a muscle-building food. They are high in protein and calories, as well as magnesium, which is important for energy production and muscle contraction.
Also Read: FIVE WAYS TO BUILD LEAN MUSCLES FAST