Top 12 Foods for Building Muscle

Muscle Foods: 12 Foods You Should Be Eating

Muscle acquisition is especially strictly associated with strength training regimes followed by appropriate nutrition. While exercise, such as lifting weights, can stimulate muscle protein synthesis, the nutrition you consume will determine the extent of muscle mass gain.

Here are the top 12 foods to help build lean muscle mass:

1. Eggs

Eggs are a good source of this nutrient and are also rich in essential vitamins and minerals such as vitamin D, zinc, selenium, and B vitamins. The protein in eggs is complete and ideal for muscle rebuilding and repair.

One average hen’s egg contains about 6g of protein and a small amount of healthy fats. Eggs can be taken every morning as a protein-rich breakfast, a snack after a workout at the gym, or as an ingredient in a meal. 

2. Salmon

Salmon consists of high-quality proteins, health-beneficial omega-3 essential fatty acids, and other nutrients. 

The standard serving size of salmon is 3.5 ounces (about 100 grams); it has 22–26 grams of protein per serving depending on the fat of the salmon. Omega-3 fats found in salmon may also help diminish muscle drainage and inflammation post-exercise.

Go for baked broiled or even grilled salmon to get some protein into a muscle-building meal.

3. Chicken Breast

Chicken breast is one of the most sought-after high-protein muscle-building foods. 

Samples that weigh 3 ounces or 85 grams in size contain approximately 26 grams of proteins, with little amounts of fat. Furthermore, it’s a source of protein in its all-encompassing form since it retains all nine amino acids that are essential and must be obtained from your diet.

Enjoy a grilled chicken breast as packed with proteins as you want it to be or use shredded chicken for your salads and rice meals.

4. Lean Beef

Protein, B vitamins & minerals, containing iron, zinc, & selenium, can all be gotten from beef to fit your muscular physiques. 

A 100-gram serving of lean beef contains about 26 grams of muscle-building protein and some vitamin B12. 

Top cuts include chuck roast, shoulder steak, round cuts as well as flank steak.

5. Cottage Cheese  

Plain, low-fat cottage cheese is an excellent source of protein; in fact, a one-cup (226-gram) serving provides 27 grams of protein.

Being derived from milk, cottage cheese contains casein protein which your body takes a long time to digest hence formulating a great source of muscles.

To promote healthy snacking make a full-fat cottage cheese with fruit, nuts, and seeds a filling snack or light lunch.

6. Greek Yogurt  

Greek yogurt is a tasty snack which is why it can become a perfect companion for muscle building. It offers a dizzying 17–20 grams of protein per six-ounce (170-gram) tub.

It is prepared from draining whey and many other liquids off the milk curds hence giving you a thicker yogurt that contains higher protein content.

Apart from that, yogurt contains calcium, phosphorus, and riboflavin; the vitamin which plays an important role in muscle building.   

7. Milk  

Milk contains good amounts of proteins, vitamins, and minerals including calcium, potassium, and vitamin B. 

The protein in the milk makes it ideal to be taken after workout sessions to enhance muscle repair and to repair and rebuild damaged muscles.

Drink one to two cups of milk with food or as a snack each day.

8. Tuna  

Tuna contains significant amounts of protein and omega-3 fatty acids and also vitamins and minerals necessary for body functioning.  

Canned tuna, particularly a 3-ounce (85-gram) serves about 20 grams of protein and adequate amounts of vitamin B12, niacin, and selenium.

In the same regard, content analysis indicated that tuna has very high values of leucine amino acid, which is well known to directly activate muscle protein synthesis.   

Select canned tuna and selfish it with mayo or yogurt and celery — lean protein for lunch that doesn’t require cooking.

9. Oats   

So for instance, 100 grams of dry oats yield 16 grams of protein and this goes for just under 300 calories. Muscle building can be especially facilitated through oats because of their protein, carb, and healthy fat contents.

Fiber is present in oats and it slows the digestive process and supplies muscles with a steady stream of protein and energy as the day goes by.

It can be eaten in the form of overnight oats, baked in items such as muffins, and even incorporated into a burger.  

10. Quinoa

Quinoa provides 8 g of protein per cooked cup or 185 g. Besides being a pseudocereal, this one also offers complete carbs, fiber, antioxidants, and several vitamins and minerals.

Quinoa is a rich source of protein and this protein is a complete protein that contains all the nine amino acids that are essential for muscle building and tissue formation.

Substitute quinoa for rice in other dishes such as stir-fries and pilaf and in salads.  

11. Peanut Butter  

Peanut butter comes with great fats and numerous calories and is a rich source of muscle-building protein. A cup of pistachio, only 2 tablespoons (32 grams) contains 7 grams of protein and contains vitamin E, magnesium, and potassium.    

Moreover, monounsaturated fats that are present in peanut butter might aid testosterone synthesis, which plays an essential role in muscle build-up.

Peanut butter can be taken in combination with wholemeal toast, apples, or bananas.

12. Lentils   

One cooked cup of lentils has approximately 198 grams with 18 grams of protein. It also spotted different forms of vitamins, minerals, and antioxidants vital for the body.   

Also, lentils are high in fiber which provides food for positive gut bacteria associated with exercise performance and muscle recovery. Leucine is in lentils and that is a clear indication that they aid in muscular building.  

Experiment with lentils; tasty when seasoned with spices and eaten with rice or as part of soups or tacos and even as the frame for vegetable burgers.

The Bottom Line

Bedno acknowledges that in addition to strength training, an individual has to consume the correct type of foods if he or she is going to build those muscles. Avoid consumption of excess carbohydrates target taking proteins from foods such as eggs, chicken, Greek yogurt, and peanuts.

Combine protein with whole grains, healthy fats, colorful fruits and vegetables as a means of balancing your meals. Monitoring your macros can also assist in monitoring your fitness diet and achieving your fitness goals.