Hey there! Did you know that protein is a must-have in our diet, not just for athletes? It helps support our muscle growth and has the amazing ability to help our bodies grow and repair muscle and organ tissues.
Getting enough protein is super important, but don’t worry, you don’t have to rely on protein supplements. You can easily get enough protein by eating whole foods that are packed with it!
And the best part? You can combine high-protein foods with other nutritious items to build muscle mass and boost your strength. Keep reading to find out which foods can help you achieve your muscle-building goals!
Building muscle with food
Protein is definitely a key player in muscle building, but it’s not the only food component that matters. According to the National Academy of Sports Medicine, a healthy muscle-building diet must also include a good balance of carbohydrates, vitamins, and minerals. With all these components, your muscles will have everything they need to repair and rebuild after a workout. The NASM suggests that most people aim to consume 0.7 to 0.8 grams of protein and 1.8 to 3.2 grams of carbohydrates per pound of body weight each day, along with the right amount of total calories.
However, food alone isn’t enough to get those muscles growing. You need to pair a nutritious diet with exercise, especially resistance training such as weightlifting. When you put stress on your muscles during a workout, it triggers cellular growth and repair. That’s when your body uses the food you eat to strengthen and rebuild muscle tissue. Other factors, like when you eat and how much rest you give your muscles between workouts, as well as your hormones and genetics, also play a role in how effective and efficient muscle building is.
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Fuel Your Workouts with These 8 Delicious Foods!
Diet plays a huge part in reaching your muscle-building goals and there are certain foods that can really help optimize your gains. Here are some of our favorite muscle-building foods to add to your plate:
- Eggs – The Mighty Power Food!
Eggs are a classic power food for a reason! They’re packed with nutrients like fat, protein, B12, B6, and thiamin, making them a powerhouse in your muscle-building journey. One of the key ingredients in eggs is leucine, an amino acid that’s known for its muscle-building properties.
- Fish – The Lean Protein Hero!
If you’re looking for a lean source of protein to add to your diet, fish is the answer! Not only does it provide you with protein, but it’s also loaded with vitamins and minerals, as well as omega-3 fatty acids. Omega-3s have many health benefits and can improve muscle performance, helping to prevent the loss of muscle mass. Salmon and tuna are great choices for muscle-building foods!
- Nuts – The Perfect Balance!
Nuts make for a fantastic snack that can help you build muscle! With a combination of protein, fats, and fiber, they offer a balanced way to support your workouts. Just remember, some nuts like peanuts can be high in calories, so opt for nutrient-rich options like almonds or walnuts.
- Soybeans – A Plant-Based Powerhouse!
For those following a meatless diet, soybeans are your new best friend! These nutrient-dense legumes pack a protein punch, containing all nine essential amino acids, making it one of the best plant-based protein sources out there.
- Greek Yogurt – The Dairy Duo!
Dairy offers a unique source of protein with a combination of fast-digesting whey and slow-digesting casein. This combination can enhance and prolong the protein-synthesis process, helping you build lean mass. Greek yogurt is an excellent choice with double the protein compared to regular yogurt and additional probiotic health benefits.
- Cottage Cheese – The Calorie Boost!
Cottage cheese may not have the same probiotic benefits as yogurt, but it still makes a great source of dairy-based protein. With more protein than Greek yogurt, it also provides a significant calorie boost, making it a great choice for building muscle.
- Olive Oil – The Inflammation Fighter!
Olive oil may not be your typical muscle-building food, but it’s becoming increasingly popular for its muscle benefits. It’s a great source of healthy monounsaturated fats and helps reduce inflammation and slow muscle breakdown, making it a valuable addition to any muscle-building regimen.
- Quinoa – The Superfood Sensation!
Quinoa is a true superfood and a fantastic food for building muscle! This dynamic seed packs a little bit of everything, including protein, fiber, carbohydrates, and a hefty dose of vitamins and minerals, making it the perfect food to maximize your workout benefits.
