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High protein foods are essential for muscle growth, although carbs and fats are other significant sources of energy. If you want to gain lean muscle, you should exercise regularly and consume more calories from muscle-building meals each day. Here are some of the best foods for lean muscle building. Eating the appropriate nutrients can aid in muscle growth, recovery from training, and energy maintenance.
Most athletic persons may gain and maintain muscle mass by consuming 1.4–2.0 grams (g) of protein per kilogram (kg) of body weight per day, according to the International Society of Sports Nutrition. Up to 3 g of protein per kg of body weight per day may be beneficial to people who engage in high-intensity resistance training. Individuals must consume enough carbohydrates to grow muscle optimally.
Some muscle-building foods are as follows
Chickpeas are a good source of protein and carbs. It can be eaten dried and soaked, tinned, or as a ready-made dish like dahl.
Canned chickpeas include 14.6 g of protein per cup, making them a good choice for plant-based diets that want to gain muscle. One-third of a cup of hummus made with ground chickpeas has 7 grams of protein.
One cup of peanuts contains almost 41 g of protein.
Peanut butter has 7 grams of protein in two tablespoons. Peanuts also include 257 mg of magnesium per cup, which may help athletes perform better during exercise.
15.2 g of protein and 9 g of omega-3 fatty acids are found in a cup of chopped shelled walnut halves, which may aid muscular growth. Walnuts are also a good source of dietary vitamin E, which may protect the body from physical stress during exercise.
Dairy contains a combination of fast-digesting whey protein and slow-digesting casein protein, as well as high-quality protein. According to several studies, when people ingest a combination of fast- and slow-digesting dairy proteins, their lean mass increases. Greek yogurt typically has twice the amount of protein as regular yogurt. While Greek yogurt is a great snack at any time, it may be especially beneficial after an exercise or before bed because it contains a mix of fast- and slow-digesting proteins.
Eggs contain a high amount of amino acid, called leucine. Leucine has the highest muscle-building capabilities of all the essential amino acids. One egg contains close to 6G of protein.
Chicken breast is perhaps the leanest form of protein, to help build muscle mass. It contains roughly 25G of protein, per 3.5oz. If you’re not including chicken in your muscle-building diet, then you’re missing out. When you’re purchasing chicken, make sure and opt for the organic whole chicken breast.
Salmon is a great source of protein and rich in healthy Omega-3 fatty acids containing 25G of protein, per 3.5oz. Squeeze a fresh lemon over the top and bake your salmon on top with olive oil and enjoy the taste of it.
Almonds are another plant-based food absolutely packed full of protein. Just 1/4 cup of almonds contains nearly 8 grams of protein — that’s nearly 2 grams of protein more than your typical egg! Almonds are also an excellent source of heart-healthy monounsaturated fats and magnesium. Magnesium is an abundant mineral that’s used in more than 300 biochemical reactions in the body and is specifically known to be involved in energy metabolism and protein synthesis.
Whether served as tofu or soy milk, the muscle-building benefits of the soybean simply cannot be paralleled by any other plant source. As one of the few plant sources that provide complete protein, soy packs its protein in style. Just one cup of cooked soybeans contains over 20 grams of amino acids. Soy is also stacked with other important vitamins and minerals, making this meat alternative one of the healthiest muscle-building foods around.
Fruits and vegetables
Fruits and vegetables are rich sources of antioxidants, which are essential for the healthy functioning of your immune system. They also provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide to aid in proper digestion and nutrient intake.
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