However, it doesn’t mean that all foods are equally effective in building muscle. In order to gain muscle mass, you should choose foods that are high in protein. Adequate protein intake helps prevent muscle from breaking down and stimulates new muscle growth. Therefore, having enough protein is crucial when trying to build muscle.
If you want to build muscle, here are some high protein foods that will help you get started.
- Chicken and turkey
Chicken and turkey contain a very high amount of protein and have low saturated fat than red meat, making them the ultimate muscle building foods. One ounce of chicken breast and turkey contain about 9g of protein. Chicken is also very versatile and can be consumed in a variety of ways, like baking, grilling, boiling, and barbecuing.
Eggs are probably the least expensive form of complete protein. They contain all nine essential amino acids which is essential for the building and maintenance of muscles. One egg contains 6g of protein which is almost equally divided between the egg white and the egg yolk. Eating whole eggs can be more effective in building muscle, however if fat content is an issue, then you can remove the egg yolk by just consuming the egg white.
Fish is also a good source of protein. A serving (3 oz) of fish contain about 20 g of protein and has a very low amount of saturated fat, making it an excellent protein food choice. Fish like salmon and tuna are also rich in omega 3 acids which are essential to your health, especially in the process of building muscle.
Nuts are the best muscle building snack as they contain a good amount of protein and fat. Nuts such as peanuts and almonds contain 9g and 8g of protein per ounce.
- Whey protein
Whey protein, also known as ‘fast protein’, is one of the most useful types of protein for muscle building. This because it is rapidly broken down into amino acids and absorbed into the bloodstream, making it a very good protein to consume before and after a heavy workout. For this reason, it is a great option to supplement your protein needs when you’re trying to build muscle.
- Low fat chocolate milk
Milk is one of the best muscle building foods because it contains both high quality proteins (whey and casein) that the body needs for muscle gaining, strength and recovery. One cup (250ml) milk contains about 8g of highly beneficial protein.
Casein is digested more slowly than whey so it provides a steady supply of protein to your muscles, while whey gets metabolized more quickly. Since milk provides both of these proteins, it gives your body a perfect combination of muscle-building protein.
Low fat chocolate milk can be the best beverage after workout, as it contains all the required components needed by your body after workouts.
- Cottage cheese
Another best source of whey and casein protein is cottage cheese. A half cup of low fat cottage cheese provides your body with about 16 grams of high quality protein, at an average 80 calories. Cottage cheese also contains live cultures which are good bacteria that will help breakdown and absorb all the nutrients you need to get bigger and stronger.