15 Foods that Help You Build Muscle

Physical activity combined with good nutrition are critical ingredients to building lean muscle. If you want to increase your muscle mass, physical activity is very important. However, without proper nutrition, you will not be able to see much progress. Lean muscles are not only gained inside the gym, they are grown in the kitchen as well.

Regular exercise along with eating muscle building foods every day will help you gain more lean muscle. Here are 15 muscle gaining foods that you should add to your daily menu:

Eggs

Eggs have previously been banned from the list of healthy foods. It has been thought to clog arteries and is often linked to increased cholesterol levels and heart disease. However, researchers have shown that eggs have no correlation to these diseases and it's back on the menu for healthy eaters.

Eggs are a staple in diets like Paleo and Keto as a source of protein. Eggs contain tons of amino acids, the building blocks of protein, that are essential in muscle gain. If you are pairing your diet with exercise to build your muscles, eggs are also particularly helpful. Eggs contain B vitamins that help your body produce energy to get you through your workout.

Beef

Beef contains essential amino acids, creatine, and B vitamins that are important for muscle building. Beef has always been at the top of the food list for people who are trying to build muscle. This is because consuming lean red meat helps you increase the amount of lean mass that you can gain through weight training.

When buying beef, choose the lean cuts that support muscle gain without adding too many calories. As much as possible, choose 95% lean ground beef since it provides more protein and contains fewer calories and fat.

Bison

A leaner alternative to beef is bison. If you are trying to stay lean, bison is an even better choice. A 3-ounce serving of bison contains only 2 grams of fat. Beef of the same serving size contains around 8 grams of fat. Aside from being lean, bison is also packed with flavor.

Protein shake

Protein shakes should be a part of your muscle building plan. Research shows that drinking a protein shake before working out prevents excess muscle breakdown, speeds up protein synthesis, and up-regulates creatine transport. It also helps your body refill its muscle energy store. Drinking a protein shake prior to your workout encourages muscle growth and nutrient usage. It's also great for your post-workout recovery as it helps your body process carbohydrates for hours after.

Nuts

Each ounce of cashews or almonds contains around 170 high-quality calories. Nuts contain a good combination of protein, fats, and fiber that provides you with the calories that you need without adding inches to your waistline.

Keep nuts as an easy to reach snack. They are natural and healthy treats that you can have throughout the day.

Rotisserie chicken

In need of a quick and healthy meal? Rotisserie chicken makes for a good emergency muscle food. Aside from being readily available, they are delicious and packed with protein.

Chicken contains B vitamins and niacin which are needed by the body to function properly during physical activity.

Cottage cheese

Cottage cheese contains casein and live cultures, both aid in muscle building. Casein is a slow-digesting protein found in dairy. It allows for your blood amino acid to rise slowly and stay elevated for a longer period. Live cultures or good bacteria found in cottage cheese helps your body break down and absorb nutrients efficiently.

Chickpeas

To get high-quality carbs, swap your rice and grain for some chickpeas. They are very versatile and can be added to a lot of recipes from entree to dessert. On top of that, they are a great source of slow-acting carbs. Each cup of chickpeas contains around 45 grams of carbs and 12 grams of fiber.

Lentils

Lentils are another versatile alternative to processed carbs. They can be added to rice or to your salad to give you a fuller meal. Add lentils to your meal plan to aid in mass building. Each cup of cooked lentils contains around 40 grams of high-quality carbohydrates.

Salmon

Salmon is rich in protein and omega-3 fats. Omega-3 fatty acids like EPA and DHA inhibit muscle breakdown. They also increase the anabolic capacity of amino acids. A 3-ounce serving of salmon contains about 17 grams of protein, 2 grams of omega-3 fats along with some B vitamins. Salmon is great for muscle building as well as your overall health.

Chia seeds

Chia seeds have long been used in South America as a filling supplement that provides strength and energy. They make a good addition to a shake or your breakfast oatmeal. Add chia seeds to your diet to get a supply of omega-3 and omega-6, potassium, fiber, and antioxidants.

Plain Greek Yogurt

If you want to stay lean and build muscle, swap your flavored yogurt for plain Greek yogurt. To add flavor, throw in some fruits. The flavored varieties contain a lot of sugar. Plain Greek yogurt contains double the amount of protein compared to regular yogurt and does not contain a whole lot of sugar.

Quinoa

Quinoa is a great source of vegetable protein. They come in 3 varieties - red, black, and white. Substitute your starchier grains with Quinoa for its muscle building compounds such as iron, magnesium, and vitamin B-6.

Tuna

Tuna is a good muscle building food for all ages. But, it is particularly beneficial for older adults who are experiencing loss of muscle mass and strength.

Each 3-ounce serving of tuna contains 20 grams of protein, vitamin A, and several B vitamins. Tuna is also rich in omega-3 fatty acids that the body needs to maintain muscle health.

Milk

Milk truly does a body good. Milk contains both fast and slow digesting proteins. Both are essential for muscle growth. Since milk contains protein, carbohydrates, and fats. Studies show that people who do weight training and drink milk increase their muscle mass effectively.

*Disclaimer: This article pro­vides gen­eral infor­ma­tion about med­i­cine, health, and related sub­jects. The words and other con­tent pro­vided in this article, and in any linked mate­ri­als, are not intended and should not be con­strued as med­ical advice. If the reader or any other per­son has a med­ical con­cern, he or she should con­sult with an appropriately-licensed physi­cian or other health care worker.

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