Health
The best foods for building muscle include items high in protein and low in saturated fat. But carbohydrates and fats shouldn't be forgotten - you'll want a balanced diet and a good exercise plan to get the best results.
If your goal is to gain lean muscle mass, you should focus on exercising regularly and eating more muscle-building foods.
Protein-rich foods are essential for gaining muscle, but carbohydrates and fats are also necessary sources of energy.
Building foods for gaining lean muscle mass
Building foods are foods whose function is to help build the body's tissues. Among other functions, they:
prevent the loss of muscle mass during old age;
Strengthen the immune system;
Stimulate the growth of muscle mass;
Build blood cells and all the body's tissues;
Heal tissues after injuries, burns and surgery;
Participate in the formation of hormones, enzymes and secretions.
They help skin elasticity and firmness.
Building foods
Meat and eggs
Milk and dairy products
All types of beans
Oily fruits
Seeds (sesame, quinoa, linseed).
Legumes (soybeans, fresh peas, lentils, chickpeas).
Let's take a look at some foods that have been specifically studied:
Eggs
Eggs contain high-quality proteins, healthy fats and other important nutrients such as B vitamins and choline, plenty of the amino acid leucine, which is particularly important for muscle gain;
B vitamins are also extremely important for a variety of processes in your body, including energy production (1, 2,3, 4).
Salmon
Each 85 gram serving of salmon contains about 17 grams of protein, 1.5 grams of omega-3 fatty acids and several important B vitamins(5).
Omega-3 fatty acids play an important role in muscle health and can even increase muscle gain during exercise programs.
Chicken breasts
Chicken breasts are considered a staple food for gaining muscle: they are rich in protein. Each 85 gram serving contains around 26.7 grams of high-quality protein. (7, 4).
They also contain generous amounts of B vitamins, niacin and B6. These vitamins help your body to function properly during the physical activity required for optimal muscle gain.
Greek yogurt
Dairy products not only contain high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein (8, 9, 10, 11, 9, 12)
Specifically, Greek yogurt usually contains approximately twice the amount of protein as regular yogurt.
Tuna
In addition to 20 grams of protein per 85-gram serving, tuna contains large amounts of vitamin A and several B vitamins, including B12, niacin and B6, which are important for health, energy and exercise performance(4, 13 14, 6, 13, 15).
In addition, tuna provides large amounts of omega-3 fatty acids, which can support muscle health, important for older adults. Research has shown that omega-3 fatty acids can slow down the loss of muscle mass and strength that occurs with age.
Lean beef
Some research has even shown that eating lean red meat can increase the amount of lean mass gained from weight training
85 grams of 70% lean ground beef contains 235 calories and 16 grams of fat.
The leaner the meat, the fewer calories and the more protein.
Shrimp
Shrimp is almost pure protein. Each 85 gram serving contains 19 grams of protein, 1.44 grams of fat and 1 gram of carbohydrates.
Adding some shrimp is an easy way to get muscle-building protein without too many extra calories, plus it contains the amino acid leucine, which is necessary for optimal muscle growth.(21 (21, 22).
Cottage cheese
One cup (226 grams) of low-fat cottage cheese contains 28 grams of protein, including a good dose of the important muscle-building amino acid leucine(27)
You need to read the label information as cottage cheese can be bought with various fat contents, high-fat versions have more calories.
Turkey breast
An 85 gram serving of turkey breast contains around 26 grams of protein and almost no fat or carbohydrates.
Turkey is also a good source of vitamin B, niacin, B vitamins can help you gain muscle over time by acting on your body's ability to exercise (28, 29, 30).
Tilapia
Although it doesn't have as many omega-3 fatty acids as salmon, tilapia is packed with protein. (31,32).
A single fillet (87 grams) provides around 23 grams of protein, along with good amounts of vitamin B12 and selenium
Vitamin B12 is important for healthy blood cells and nerves, which allows you to get the exercise you need to build muscle.
Pork loin
Pork loin is a lean cut of meat that provides 23.1 grams of protein and only 2 grams of fat per 4 ounces (113 grams).
Some research has shown that pork has similar effects to other muscle-building foods such as beef and chicken. (54, 55).
Beans
Popular varieties such as black beans, for example, contain around 15 grams of protein per cup (around 172 grams) of cooked beans.
In addition, they are excellent sources of fiber and B vitamins, as well as being rich in magnesium, phosphorus and iron. For these reasons, beans are a good source of vegetable protein to add to your diet. (33, 34, 35,36)
Milk
Milk provides a mixture of proteins, carbohydrates and fats. Similar to other dairy products, milk contains both fast- and slow-digesting proteins.
Several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training (56, 57, 56, 57).
Protein powder
Protein from whole foods is always preferable, but there are times when dietary supplements can be beneficial. 37
Dairy protein powders, such as whey and casein, are some of the most popular. Other protein powders use soy, pea, beef or chicken protein.
Edamame
Edamame is the soybean pod and is served in many dishes, especially those of Japanese origin.
One cup (155 grams) of frozen edamame provides around 18 grams of protein and 8 grams of fiber. It also contains plenty of folates, vitamin K and manganese.
Among other functions, folate helps the body process amino acids, the building blocks of proteins
In fact, folate may be important for optimal muscle mass and strength, especially in older adults.(38, 39,40).
Beef jerky
When you're on the move, you may want high-quality meat protein, such as lean beef jerky.
Many types of meat can be made into jerky, so the nutritional values vary.
These animal sources of protein are of high quality and stimulate muscle growth (45) The only thing to watch out for is salt, in case of blood pressure problems.
Quinoa
While protein-rich foods are a priority for building lean muscle mass, it's also important to have fuel to stay active. Foods with carbohydrates can help provide this energy
Cooked quinoa contains around 40 grams of carbohydrates per cup (185 grams), along with 8 grams of protein, 5 grams of fiber and large amounts of magnesium and phosphorus.
Magnesium plays an important role in the function of your muscles and nerves, which are used every time you move. (41, 42, 43).
Chickpeas
Chickpea protein is considered to be of lower quality than animal sources. However, it can be used as a complement and act with slow-absorbing carbohydrates (complex carbohydrates) in a balanced muscle-building diet. (46,45).
Peanuts
Peanuts contain a mixture of proteins, fats and carbohydrates. A 28 gram serving contains 7 grams of protein, 6 grams of carbohydrates and large amounts of unsaturated fat.
They also contain higher amounts of the amino acid leucine than many other plant products.
Soya
Half a cup (86 grams) of cooked soybeans contains 16 grams of protein, healthy unsaturated fats and various vitamins and minerals
Soya is a particularly good source of vitamin K, iron and phosphorus. Iron is used to store and transport oxygen in the blood and muscles, and a deficiency can impair these functions.(23, 23, 24, 25, 26).
Buckwheat
Buckwheat is a seed that can be ground into flour and used in place of traditional flours.
One cup (168 grams) of cooked buckwheat kernels contains around 6 grams of protein, along with plenty of fiber and other carbohydrates.
Buckwheat's vitamin and mineral content is impressive. It contains large amounts of B vitamins, magnesium, manganese and phosphorus.
These vitamins and minerals can help your body stay healthy and able to perform muscle-strengthening exercises. (49, 49, 14).
Almonds
A 28-gram serving of roasted almonds provides 6 grams of protein and large amounts of vitamin E, magnesium and phosphorus. Half a cup of blanched almonds contains over 400 calories (58, 59, 58).
Among other things, phosphorus helps the body use carbohydrates and fats for energy at rest and during exercise.
Brown rice
Eat carbohydrates, such as brown rice or quinoa, in the hours before exercise. It can allow you to exercise more, giving your body a greater stimulus for muscle growth.
In addition, some research has shown that rice protein supplements can produce as much muscle gain as whey protein during a weight training program (62, 41, 63, 64).
Disclaimer: This content, including advice, provides generic information only. Do not replace a medical opinion in any way.
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