23 best food for muscle building
Last updated on June 29th, 2022 by Fitness Goal 4U
Many GYM instructors will tell you that supplements will help you in bodybuilding.
Supplements available in the market are only helpful when you're nourished internally and no foreign food will help you.
Before buying them, it is important and better to consume energy from natural resources.
1. Eggs: Stick to consuming 1-2 eggs. See the difference in your energy levels. The protein content in each egg is 6 to 8 grams and eggs are also rich in vitamins, zinc, iron, and calcium.
2. Chicken breast: Chicken breast is packed with 30 grams of protein in every 100 grams of chicken breast. It is the most worked muscle, hence it is also the healthiest. Consuming this every day for either lunch or dinner can make a huge difference in your health.
3. Water: Nutrients need fluids to travel to all parts of your body. The best way to hydrate your body is Water. For muscle building, there is a requirement for hydration. 75 percent water is muscle tissue in our body & needs to be fuelled properly.
4. Oil: Completely cut off fats from your diet, especially oil is the biggest myth in most fitness regimes. Fish Oil & mustard oil are good for bodybuilding because they have healthy fats. Fish oil also helps in cutting fats & boosts your metabolism as well.
5. Quinoa: One of the good sources of carbohydrates is Quinoa with 14 grams of protein in every 100 grams. These proteins also contain essential amino acids that help in muscle building.
6. Oats: They are low in calories and are a good combination of minerals, carbs, fiber, proteins, and vitamins. Oats can be consumed in various forms: with milk or water, cooked in the form of Rotis, or included in your salads.
7. Pineapple: It contains a protein-digesting enzyme named bromelain which helps in decreasing muscle inflammation & can be consumed as a post-workout meal. Pineapples should be consumed because of their multiple benefits.
8. Spinach: According to research at Rutgers University in 2008 spinach contains phytoecdysteroids, which aid in increasing muscle growth up to 20 percent. If you are trying to build muscles and lose fat then leafy vegetables help a great deal they are packed with antioxidants.
9. Sweet potato: They are an under-rated vegetable that needs to be considered as a part of healthy diets... Sweet potatoes are also good sources of vitamin A, potassium, riboflavin, copper, pantothenic acid, and folic acid. All these help boost the muscle-building process. Sweet potatoes also contain 28% more potassium than a banana.
10. Wild salmon: It is a power-packed source of omega-3 fatty acids. Omega-3 fatty acids are healthy fats & also make a good option in making lean muscle. Along with this, salmon also increases metabolism.
11. Whey protein: It is the purest form of protein & our body absorbs it faster than any other form post-workout. This is the watery portion of milk that separates from the curd during the process of making cheese. This is a highly digestible form of protein.
12. Broccoli: Broccoli is a good source of vitamins, minerals, and fiber. Include broccoli in your salad to make the most of this green vegetable.
13. Brown rice: Brown rice contains complex carbohydrates that our body works to break down and consequently boosts our metabolism and burns more calories. Brown Rice is a great source of carb post-workout and better than any salad or main dish.
14. Cottage cheese: Cheese is a rich source of protein as it contains 28 grams in every cup. Cottage cheese makes us feel fuller for a longer time as the protein breaks down slowly. Including this in your salad, sandwiches or even subzi will be beneficial for you.
15. Chocolate milk: According to a study published in the International Journal of Sports Nutrition and Exercise Metabolism, it was found that chocolate milk is as effective as any sports drink in increasing the total exercise output & even delays exhaustion. This means that when you start exercising, your body will not get tired quickly and will have more stamina.
16. Banana: The most popular choice for many bodybuilders, we cannot take the banana out of the list. This is because bananas contain three types of sugars: Fructose, sucrose, and glucose. Bananas do not contain fat & they are cholesterol-free along with being nutrient-dense, making them the perfect pre-and post-workout snack.
17. Lentils & chickpeas: If you are a vegetarian trying to achieve muscle building, lentils & chickpeas are essential for you. This is because they contain proteins that your meat-eating counterparts get from non-vegetarian sources.
18. Almonds: Almonds are packed with vitamin E which is beneficial for your muscles. They help you recover post-workout faster than usual as they contain antioxidants. Almonds are also great sources of protein and fat, making them idol snacks.
19. Watercress: Watercress is majorly high in iron and vitamin C. You can include this in your salad.
20. Cucumber: Cucumbers contain silica and Silica is a component of our connective tissue, making it a cheap muscle-building food.
21. Papaya: Papayas contain papain which is responsible for breaking down dietary protein into easily absorbable compounds. Papayas can be consumed as a pre-workout fruit. You can also have it in the form of a smoothie with honey.
22. Turmeric: This is because turmeric contains curcumin which promotes muscle growth and repair. You can have turmeric in your food or along with milk.
23. Olive oil: As mentioned earlier, olive oil contains monounsaturated fat. This fat prevents muscle breakdown and joints. Other than this, olive oil also contains omega-3 fatty acids, which promote heart health. Olive oil also has anti-inflammatory properties which help with muscle pain and aid recovery as well.