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15 Best Food For Building Muscles

For muscles we need the best food for building muscles that is prescribed by the doctors. Protein foods of good source are very important for gaining muscle, but carbohydrates and fats are also equally necessary sources of energy.

If you want to gain or develop lean muscle, you should focus specially and keep on exercising regularly and start eating more calories every day in your routine to get the best results from muscle-building foods. Nutrition and physical activity are both critical if you want to gain lean muscle.

1. Eggs


best food for building muscles

Eggs are the most popular source of building muscles. They contain high protein, healthy fats, and many other important nutrients like B vitamins and choline. Proteins are made up of amino acids, eggs are rich in large amounts of the amino acid leucine, important for muscle gain. Vitamins B are critically important for a variety of processes in your body, including energy production

2. Salmon

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Salmon is a great and best choice and another popular food for muscle building and overall health. Each serving of 85 grams of salmon generally contains almost 2 grams of omega-3 fatty acids, about 17 grams of protein, and several important Vitamins B.

Omega-3 fatty acids have an important role in muscular health and they may even increase muscle gain during exercise programs.

3. Chicken Breast

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There’s a big reason why chicken breasts are considered a staple for gaining muscle. They have protein, and each 85-gram serving contains about 26 grams of high-quality protein.

They also contain large amounts of the B vitamins niacin and B6, which is particularly important if you are active. These vitamins help your body to function well during the physical activity and exercise that’s necessary for optimal muscle gain.

4. Greek Yogurt

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Dairy Food contains rich high protein and a quality mixture of fast-digesting whey protein and slow-digesting casein protein. Research has proved that people interest increases in lean mass when they consume a combination of fast and slow-digesting dairy proteins. Greek yogurt contains double amount of protein as regular yogurt. It is a good food and eating it after a workout or before bed is beneficial due to its mixture of fast and slow-digesting proteins

5. Tuna

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Tuna contains large amounts of vitamin A and B, including B12, niacin, and B6. These nutrients are very important for optimal health, energy and exercise performance and it also provides a large number of omega3 fatty acids which help in muscle growth.

This is very important for older adults. Research has proved that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age.

6. Lean Beef

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Beef contains high-quality protein, B vitamins, minerals, and research has shown that consuming lean red meat can increase the amount of lean mass gained with weight training.

In Lean beef when taken from 95%, it generally contains protein and only 145 calories and 5 grams of fat.

7. Shrimp

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Shrimp are almost the pure protein. Every 85-gram serving contains 1 gram of fat, 18 grams of protein, and zero carbohydrates.

While healthy fats and carbohydrates are important in your overall diet, eating some shrimp is an easy way to get muscle-building protein without too many additional calories.

It contains a very high amount of the amino acid leucine, and is very necessary for optimal muscle growth.

8. Soybeans

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Soybeans are a very good and rich source of iron, vitamin K, and phosphorus. 88 grams of boiled soybeans generally have healthy unsaturated fats, 14 grams of protein,and several vitamins and minerals.

Iron is very necessary and used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions.

9. Cottage Cheese

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226 grams of cottage cheese normally have 28 grams of protein and muscle-building amino acid leucine. Like other dairy products, cottage cheese comes with varying fat contents. High-fat versions of cheese like creamed cottage cheese provide more calories. It is one of the best muscle-building food.

10. Peanuts

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Peanuts contain a large number of proteins, fat, and carbs. A 73-gram serving normally contains 17 grams of protein, 16 grams of carbohydrates, and a large amount of unsaturated fat. They also contain high amounts of the amino acid leucine than many other plant products. Each 73-gram serving of peanuts contains around 425 calories

11. Tofu

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Tofu is produced from soy milk and is often used as a substitute for meat. Each 124-gram serving of raw tofu contains 10 grams of protein, 6 grams of fat, and 2 grams of carbohydrates. It is a good source of calcium, which is very important for proper muscle function and bone health.

Soy protein, which is found in foods like tofu and soybeans, is considered one of the highest-quality plant proteins.

12. Milk

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Milk provides a well combination of protein, carbohydrates, and fats. Similar to other dairy products, milk contains fast- and slow-digesting proteins. This is very beneficial for muscle growth. In fact, several studies have proved that people can increase their muscle mass when they drink milk in combination with weight training.

13. Almonds

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172 grams of almonds contains 16 grams of protein, magnesium, vitamin E, and phosphorus. Phosphorus helps our body to use the nutrients like carbohydrates and fats for energy at rest and during exercise.

Almonds should be consumed with peanuts in moderation due to their high-calorie content. Half a cup of blanched almonds contains more than 400 calories of energy.

14. Brown Rice

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Cooked brown rice provides 5 grams of protein per 195 grams and it has the carbohydrates for you to take during your physical activity. Consider eating brown rice or quinoa in the hours leading up to exercise.

This allows you to exercise harder, providing your body with a greater stimulus for your muscles to grow.

Research has shown that rice produces as much muscle gain as they produce during a weight training program.

15. Chickpeas

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Chickpeas, that are also known as garbanzo beans, are a very good source of both carbs and protein. Each 240-gram chickpeas contains12 grams of protein and 50 grams of carbohydrates, including 10 grams of fiber.

As with many plants, the protein in chickpeas is considered of lower quality than animal sources.