10 Muscle Building Food
Nutrition is vital for muscle-building. It is not enough that you do physical workouts to gain strength and fitness. You need to supply your body with food that are protein-rich. Protein helps muscles to repair damage during workouts and aids in muscle growth.
There are many foods that can help you build muscles, but focusing on top 10 muscle building food that can sustain your need is better than eating them all. Basically, this food contains protein, fats, vitamins, minerals, phytonutrients, and dense calories for sufficient energy needs of the body.
Here are 10 muscle building food:
- Lean beef meat – It supplies high-quality type of protein and sufficient amount of amino acid, zinc, B- vitamins and iron. A minimum 3-ounce serving contains 154 calories with important nutrients necessary to build your muscles. It has a healthy mixture of monounsaturated and saturated fat which is beneficial for testosterone production and is good for the heart. Beef is considered the staple food in your muscle-building diet.
- Chicken – This white meat is packed with protein for proper nourishment of your muscles. It contains less fat which aids in weight maintenance. A 100-gram serving of chicken contains 31-gram protein and 4-gram fat so there is no threat if you are losing excess weight.
- Fish – It is rich with high-protein and omega-3 nutrients which are the building blocks of muscle development. Salmon and tuna are two excellent sources of these essential nutrients. You can get 25 grams protein from 100-gram serving of fish. The key to getting the proper amount is the amount you consume. If you want to lose weight, you eat a 4-gram maximum serving while to build muscles, consume at least 10 ounces per serving.
- Eggs – The cheapest food you can use to supply your dietary needs. It tastes good and easy to cook. A single piece of an egg contains 5-6 grams of protein and only 60 calories. It is loaded with nutritional values like 9 kinds of amino acids, Vitamin D, choline, good fats, and protein.
- Cottage cheese – It is one of top 10 muscle building food because of its casein protein content. Cottage cheese has pure casein which is known as a slow-digesting type of protein and ideal for maintaining muscle form. It is perfect for people who do rigorous physical training for long periods of time without food intake. It is also rich in calcium, Vitamin B12, and other essential nutrients. It is best to use low fat or non-fat variety.
- Almonds – These nuts are packed with protein and minerals. They contain magnesium which assists in protein synthesis and energy metabolism. ¼ cup consumption of almonds will give you almost 8 grams of protein.
- Soy – It is considered as a muscle-builder. It gives complete protein whether it is served as soy milk, edamame, or tofu. It is one of the healthiest nutritional food for your muscles.
- Milk or chocolate milk – It provides important protein which is essential for muscle growth and development.
- Brown rice – It contains the high amount of amino acids which are necessary for the body’s muscle-building process. A cup of cooked rice of this variety has 5 grams of protein.
- Whey protein – They provide an instant supply of protein at a lesser cost. It mixes well with meals and boost the protein content of complementary food. To gain muscle, simply take it after your workouts.
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