The best foods to build muscle include items high in protein and low in saturated fat. That said, exercise and a well-balanced diet that also includes carbs and fats are the best for optimal results.
Nutrition and regular exercise are both very important for muscle building.
Alongside resistance training, research suggests consuming 1.4–2 grams (g)Trusted Source of protein for each kilogram of body weight per day to maximize muscle building.However, it’s important to consume a well-balanced diet that includes healthy carbohydrates and fats. These also play important roles
Keep reading to learn more about 26 foods to eat that could help you gain muscle.
Muscle building foods for gaining lean muscle
1. Eggs
Proteins are made up of amino acids , which are the building blocks of protein.
Eggs contain large amounts of the amino acid leucine. This is particularly important for maximizing how yourbody synthesizes protein for muscle gain
Eggs also contain a range of other nutrients that could help build muscle, such as :
2. Salmon
Salmon is a great choice for muscle building and overall health.
Each 3-ounce (85-g) serving of salmon contains about 17 gTrusted Source of protein, 1.5 g of omega-3 fatty acids, and several important B vitamins .Omega-3 fatty acids play an important role in muscular health. Research suggests that taking 2 gTrusted Source of omega-3 fatty acid supplements per day may help build muscle mass.
3. Chicken breast
Chicken breasts are often considered a staple for gaining muscle because they’re packed with protein. Each 3-ounce (85-g) serving contains about 26.7 gTrusted Source of high quality protein.
Chicken breasts also contain generous amounts of the B vitamins niacin and B6. These vitamins may help your body function properly during the physical activity that’s necessary for optimal muscle gain.
found that eating high protein foods like chicken after exercising may help promote fat loss while increasing muscle mass and strength.
4. Greek yogurt
However, not all dairy is created equal. For example,
Greek yogurt often contains approximately
double
Greek yogurt is a good snack anytime, but eating it after a workout or before bed may be more beneficial. This is due to its mixture of fast- and slow-digesting proteins.
5. Tuna
of protein per 3-ounce (85-g) serving. It also has high amounts of vitamin A and several B vitamins, such as B12, niacin , and B6 .
Additionally, tuna provides large amounts of
omega-3 fatty acids , which may support muscle health. This may be
beneficial for older adults
because it could help slow the loss of muscle mass and strength that occurs with age.
6. Lean beef
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 physical exercise.
Even when you’re trying to gain muscle, consider choosing beef that supports muscle gain without providing too many extra calories.
For example,
3 ounces (85 g) of 70% lean ground beef contains 235 calories and 16 g of fat. However, the same amount of 95% lean ground beef contains slightly more protein, but only
148 calories
7. Shrimp
Shrimp are almost pure protein. Each 3-ounce (85-g) serving contains
19 g of protein, 1.44 g of fat, and 1 g of carbs.
Like many other animal proteins, shrimp contains a high amount of the amino acid leucine. This is necessary for optimal muscle growth.
Adding shrimp to meals is an easy way to get muscle-building protein without adding too many additional calories.
