Top 10 foods that help building muscle

It is well known that protein is the important constituent of diet responsible for muscle growth. You will need to consume 0.7-0.8 times of your body weight in grams of protein per day. But muscle growth requires more than protein. It has to be a balanced diet. Sufficient amount of carbs, fiber, healthy fats are recommended. Also, restricting yourself from unhealthy foods like saturated fats, salts is equally important.

 

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Let’s look into top 10 foods that are rich in protein and other requirements assisting muscle growth.

  1. Beef – Beef is not only rich in protein, it also has good amounts of cholesterol, zinc, B vitamins and iron which are helpful for muscle growth. Beef from grass-fed cattle is preferred.
  2. Chicken – With 31grams of protein for 100 grams of chicken and only 4gms of fat, Chicken is one of the richest sources of protein with very less fat which aids in muscle building and bone strength.
  3. Fish – Fish, especially Tuna & salmon are rich in protein and omega-3-fatty acids. Omega-3-fatty acids help in burning fat and keep your metabolism in check.
  4. Quinoa – For those who do not eat meat, quinoa is a good substitute. It is not only a source of protein, it also has nine essential amino acids.
  5. Milk – Milk and other dairies like yogurt, cheese is a good option for wholesome nourishment. A glass of milk after a workout is as good as taking whey protein shake.
  6. Egg – Egg including the yolks is also rich in Protein. They also have nine essential amino acids, choline, and vitamin D. They are also cheap and easy to cook.
  7. Brown Rice – Slow digesting & providing carbohydrates to keep you active all through the day. Brown rice provides more nutrients than refined grains and boosts your growth hormone levels.
  8. Almonds – Ideal snack for muscle building. Almonds are rich in nutrients, Vitamin E & Vitamin B. They are also rich in protein & fiber.
  9. Broccoli/Spinach – Consume fiber rich green leafy vegetables like Broccoli or spinach. Fruits and vegetables have antioxidants which remove toxins from the body.
  10. Cottage Cheese – Its surprising but low fat cottage cheese is also a good source of Protein. A half cup of low-fat cottage cheese has 14gms of protein.

 

Reference:

https://breakingmuscle.com/healthy-eating/top-10-foods-to-gain-muscle-mass

https://www.labrada.com/articles/top-10-foods-for-building-muscle/

https://www.bodybuilding.com/fun/nutrition-101-eat-to-build-lean-muscle.html

James
 

Iam James, a current bodybuilder and a fitness enthusiast. I manage Cyan fitness along with few other fitness enthusiasts cum writers. Our aim is to provide workout/fitness information about various workouts, exercises, diet tips, CrossFit, Yoga, etc. and also to spread awareness and knowledge about holistic approach towards health and fitness.

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