Muscle-Building Foods To Add To Your Diet
The best foods to build muscle include items high in protein and low in saturated fat. But don’t leave out carbohydrates and fats. You’ll want a balanced diet and a good exercise plan for best results. Both nutrition and physical activity are critical if you want to gain lean muscle. It’s essential to challenge your body through physical activity but without proper nutritional support, your progress will stall.
High-protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy.
If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods.
Muscle-building foods for gaining lean muscle
1. Eggs
Eggs contain high-quality protein, healthy fats, and other important nutrients like B vitamins and choline. Proteins are made up of amino acids. Eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain. B vitamins are also critically important for a variety of processes in your body, including energy production.
2. Salmon
Salmon is a great choice for muscle building and overall health. Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, 1.5 grams of omega-3 fatty acids, and several important B vitamins. Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs.
3. Chicken breast
There’s a good reason why chicken breasts are considered a staple for gaining muscle: They’re packed with protein. Each 3-ounce (85-gram) serving contains about 26.7 grams of high-quality protein.
Chicken breasts also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active. These vitamins help your body function properly during the physical activity that’s necessary for optimal muscle gain. What’s more, some research has shown that higher protein diets containing chicken may aid in fat loss.
4. Greek yogurt
Dairy not only contains high-quality protein but also a mixture of fast-digesting whey protein and slow-digesting casein protein. Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins.
But not all dairy is created equal. For example, Greek yogurt often contains approximately double the amount of protein as regular yogurt.
While Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial, due to its mixture of fast- and slow-digesting proteins.
5. Tuna
In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin, and B6. These nutrients are important for optimal health, energy, and exercise performance.
Additionally, tuna provides large amounts of omega-3 fatty acids, which may support muscle health.
This may be particularly important for older adults. Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age.
6. Lean beef
Beef is packed with high-quality protein, B vitamins, minerals, and creatine. Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training.
Even when you’re trying to gain muscle, it may be best to choose beef that supports muscle gain without providing too many extra calories. For example, 3 ounces (85 grams) of 70% lean ground beef contains 235 calories and 16 grams of fat.
However, the same amount of 95% lean ground beef contains slightly more protein, plus only 148 calories and 6 grams of fat.
7. Shrimp
Shrimp are almost pure protein. Each 3-ounce (85-gram) serving contains 19 grams of protein, 1.44 grams of fat, and 1 gram of carbs.
While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle-building protein without too many additional calories.
Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth.
8. Soybeans
Half a cup (86 grams) of cooked soybeans contains 16 grams of protein, healthy unsaturated fats, and several vitamins and minerals. Soybeans are a particularly good source of vitamin K, iron, and phosphorus.
Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions. People who menstruate may be particularly at risk of iron deficiency due to blood loss during their cycle.
9. Cottage cheese
One cup (226 grams) of low-fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle-building amino acid leucine.
Like other dairy products, cottage cheese can be purchased with varying fat content. High-fat versions like creamed cottage cheese have more calories.
Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet. Regardless of which type you choose, it’s a great muscle-building snack.
10. Turkey breast
A 3-ounce (85-gram) serving of turkey breast contains around 26 grams of protein and almost no fat or carbs. Turkey is also a good source of the B vitamin niacin, which helps process fats and carbohydrates in your body.
Having optimal levels of B vitamins could help you gain muscle over time by supporting your body’s ability to exercise.
11. Tilapia
Although it doesn’t have as many omega-3 fatty acids as salmon, tilapia is another protein-packed seafood item. A single (87-gram) fillet provides around 23 grams of protein, along with good amounts of vitamin B12 and selenium.
Vitamin B12 is important for the health of your blood cells and nerves, which allows you to perform the exercise you need to gain muscle.
12. Beans
Many different types of beans can be part of a diet for lean muscle gain. Popular varieties — such as black, pinto, and kidney beans — contain around 15 grams of protein per cup (about 172 grams) of cooked beans.
What’s more, they are excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus, and iron. For these reasons, beans are a good source of plant-based protein to add to your diet.
What’s more, they may play a role in long-term health and disease prevention.
13. Protein powders
While any good diet should focus on whole foods, there are times when dietary supplements can be beneficial. If you have trouble getting enough protein from foods alone, you could consider adding protein shakes to your daily routine.
Dairy protein powders, such as whey and casein, are some of the most popular. Other protein powders use soy, pea, beef, or chicken protein.
14. Chickpeas
Chickpeas, also known as garbanzo beans, are a good source of both carbs and protein.
Each 1-cup (164-gram) serving of canned chickpeas contains around 15 grams of protein and 45 grams of carbs, including 13 grams of fiber.
As with many plants, the protein in chickpeas is considered lower quality than that in animal sources. However, it can still be part of a balanced muscle-building diet.
15. Peanuts
Peanuts contain a mix of protein, fat, and carbs. A 1-ounce (28-gram) serving contains 7 grams of protein, 6 grams of carbs, and large amounts of unsaturated fat.
They also contain higher amounts of the amino acid leucine than many other plant products. Each 1-ounce (28-gram) serving of peanuts contains around 166 calories. If you’re having a hard time getting enough calories to drive your muscle gain, eating peanuts could be a good way to get some extra calories and nutrients.
Additionally, nuts are thought to play an important role in an overall healthy diet.
16. Milk
Milk provides a mix of protein, carbohydrates, and fats. Similar to other dairy products, milk contains both fast- and slow-digesting proteins.
This is thought to be beneficial for muscle growth. In fact, several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training.
17. Almonds
One ounce (28 grams) of roasted almonds provides 6 grams of protein and large amounts of vitamin E, magnesium, and phosphorus. Among other roles, phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise.
As with peanuts, almonds should be consumed in moderation due to their high-calorie content. Half a cup of blanched almonds contains more than 400 calories.
28. Brown rice
Although cooked brown rice provides only 6 grams of protein per cup (202 grams), it has the carbohydrates you need to fuel your physical activity.
Consider eating healthy carb sources like brown rice or quinoa in the hours leading up to exercise. This may allow you to exercise harder, providing your body with a greater stimulus for your muscles to grow. Plus, some research has shown that rice protein supplements can produce as much muscle gain as whey protein during a weight training program.
FREQUENTLY ASKED QUESTIONS
What’s the right diet if you want to build muscle?
The best diet to build muscle should add 500–1,000 calories per day on top of your current dietary intake.
But this shouldn’t be taken as broad advice for everyone without considering what you are currently eating in terms of calories and protein.
You should eat foods that are rich in complex carbohydrates and high-quality protein sources, which can be from both animals and plants.
A daily protein intake of 1.6 grams–2.2 grams has been shown to be the most influential factor when trying to optimize the building of muscle mass, accompanied by resistance exercise.
You can reach this protein level by eating high-quality protein sources throughout the day. You could also consider supplementing your diet with high-quality protein supplements such as whey or casein.
How important is the diet when building muscle?
Your diet is a very important part of building muscle. Higher protein diets are helpful for muscle mass, contributing to muscle gains and greater strength when paired with resistance exercise
What foods build muscle mass fast?
Eggs are a good food to help build muscle mass fast. Whole eggs are better than egg whites. The post-workout muscle-building response in participants eating whole eggs was 40% greater than the muscle response of participants consuming an equivalent amount of protein from egg whites.
How can I build muscle while eating only three times per day?
To build muscle while eating only three times per day, make sure your meals include more calories than you’re burning, which will create a state of anabolic growth.
Strive to hit a good balance of protein, carbohydrates, and healthy fats. A registered dietitian, if you have access to one or a healthcare professional can help you with questions about your specific nutritional needs.
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