With resistance training, one also needs nutrition to build muscles. Even though protein is the critical element of a bodybuilder’s diet, there’s more. Carbohydrates and fiber are equally essential to avoid fatigue and replenish glycogen. In addition, they have many nutritional benefits. This article contains healthy foods that can help you build muscle.
Contents
Eggs
Among the best ways to increase muscle power is to consume healthy fats and high-quality protein. Thankfully, eggs carry both. They also contain leucine, an amino acid, which is excellent for gaining muscle. Apart from that, eggs have B vitamins that boost energy production in your body. But, of course, proteins, in any other form, are equally helpful.
Greek Yogurt
If you’re looking for a combination of slow-digesting protein (casein) and fast-digesting whey protein, dairy is the best. Studies show a significant increase in lean muscle among people who consume both kinds of proteins.
Greek yogurt contains the best amount of protein in all dairy, almost double that of regular yogurt. It is a delicious snack, no doubt. But, eating this product before bed or after a workout is highly beneficial.
Soybeans
Want to include vitamins and minerals, protein, and unsaturated fats in one meal? Try soybean. Half a cup of this protein-rich food is excellent for enhancing muscle strength. These are equally good sources of iron, phosphorus, and Vitamin K.
The function of iron is to transport and store oxygen. Its deficiency can weaken muscles. Young women may consume soybeans to avoid iron deficiency during menstruation.
Cottage Cheese
If you consume one cup of low-fat cottage cheese, it helps you build muscle. Your body gets 28 grams of protein and the essential amino acid, leucine. Just as any other dairy product, cottage cheese is available in several fat contents.
Depending on the number of extra calories you wish to add to your plate, choose the type. There are more calories in high-fat versions like creamed cottage cheese. But, undoubtedly, it’s one of the best foods for gaining muscle.
Chickpeas
Garbanzo beans or chickpeas are among the best muscle-building foods because they contain both proteins and carbs. Each 240-gram serving carries 50 grams of carbs.
Additionally, there are 12 grams of protein and ten grams of fiber. It may not be as high a complete protein source as animal foods, but its ability to build muscle is incomparable.
Salmon
For overall health and building muscles, salmon is a fantastic choice. You will find two grams of omega-3 fatty acids, 17 grams of protein, and B vitamins in salmon.
Omega-3 fatty acids, as you may know, help in gaining muscle during exercises. So, they are instrumental in boosting your muscular health. Include this mouth-watering seafood in your diet.
Tilapia
Although the omega-3 fatty acids in tilapia are not as high as salmon, there’s sufficient protein. It is yet another delicious seafood for those willing to build muscle.
An 85-gram serving contains selenium, vitamin B12, and twenty-one grams of protein. Tilapia is healthy for nerves and blood cells. It lets you work out for a longer time and contributes to muscle growth.
Shrimp
One of the best sources of pure and complete protein is shrimp. Every 85 grams of this food contains one gram of fat, 18 grams of protein, and no carbs. Healthy carbs and fats are, no doubt, essential in your diet.
But, adding shrimp makes muscle growth simple without any additional calories. It is like any other animal protein, rich in amino acid leucine and vital for boosting muscles.
Beans
For lean muscle gain, beans are the best. Many popular varieties include pinto, kidney, and black beans. Each 172-gram cup of cooked beans contains 15 grams of protein.
Moreover, these are an excellent source of B vitamins and fiber and contain iron, phosphorus, and magnesium. Also, if you wish to add plant-based proteins to your plate, beans can be your go-to.
Bonus: These muscle-building foods keep your overall health excellent and prevent diseases.
Protein Powders
Sometimes dietary supplements can add to your body with whole foods. You may consider taking protein shakes in your meals if food isn’t enough for protein. Casein and whey protein are among the most popular dairy powders. However, more options contain beef, pea, soy, and chicken protein. You may add brown sugar as a sweetener.
Brown Rice
A cup of brown rice (cooked) is considered a rich source of carbohydrates, B vitamins, fiber, and protein. If you want a complete protein diet, you may take lentils, chickpeas, and beans along with it.
So, people on a plant-based diet interested in muscle growth can get several essential amino acids in one meal. It is also among the A-class foods to eat for vegetarians.
Milk
Milk with no cream or one percent fat has eight grams of protein. If the milk is high-protein, it will have thirteen grams of protein in 8 ounces.
If you aren’t milk-intolerant, it is an excellent source of protein and hydration after exercise. People who need to make their bones healthier require calcium. And milk has an abundance of it.
Turkey Breast
An 85 gram serving of turkey breast has no carbs or fats. Instead, it contains around 25 grams of protein. So if you’re seeking B vitamin niacin, turkey is a good source.
It makes processing carbohydrates and fats in your body easier—your ability to exercise and build muscle increases because of optimal levels of vitamin B.
Sweet Potatoes: Are They Muscle Boosters?
Several myths revolve around sweet potatoes. They are rich in carbohydrates. But, unfortunately, most bodybuilders focus on protein shakes and likewise. So, they ignore the immense benefits of sweet potato recipes.
One gets around eight grams of fiber in a single serving, which is fantastic for muscle growth. After workouts, sweet potatoes can maintain glycogen levels in your body. They are a source of vitamin C, beta-carotene, potassium, and manganese.
Sweet Potato Recipes
These are one of the best foods to eat as a side dish. Corn, sweet potato, and wild salmon fritters are lip-smacking as well.
If you’re looking for something easy and nutritious, chips made of sweet potatoes in olive oil are the best. Roasted sweet potatoes are also excellent as they build muscle. Just note that after frying, take a baking sheet and remove the extra oil.
Conclusion
From eggs to sweet potatoes, now that you have a list of muscle-building foods, why wait? Pick yours, try a recipe or eat raw if you wish. So, prepare a side dish or choose the main course, but begin today! You may use healthy olive oil while cooking to enhance your muscles and overall health.
