Best Foods to Put On Muscle Mass – Foods That Put on Muscle


what foods help you build lean muscle
both nutrition and physical activity are critical if you want to gain lean muscle
to get started it’s essential to challenge your body through physical
activity however without proper nutritional support your progress will
stall high-protein foods are very important for gaining muscle but
carbohydrates and fats are also necessary sources of energy if your goal
is to gain lean muscle you should focus on exercising regularly and eating more
calories each day from muscle building foods here are 26 of the top foods for
gaining lean muscle number 1 eggs eggs contain high quality protein healthy
fats and other important nutrients like B vitamins and choline one proteins are
made up of amino acids and eggs contain large amounts of the amino acid leucine
which is particularly important for muscle gain also B vitamins are
critically important for a variety of processes in your body including energy
production number two salmon salmon is a great choice for muscle building and
overall health each 3 ounce 85 gram serving of salmon contains about 17
grams of protein almost 2 grams of omega-3 fatty acids and several
important B vitamins omega-3 fatty acids play an important role in muscular
health and may even increase muscle gain during exercise programs number 3
chicken breast there’s a good reason why chicken breasts are considered a staple
for gaining muscle they are packed with protein with each three ounce 85 gram
serving containing about 26 grams of high quality protein they also contain
generous amounts of the B vitamins niacin and b6 which may be particularly
important if you are active these vitamins help your body function
properly during the physical activity and exercise that’s necessary for
optimal muscle gain what’s more some research has shown that higher protein
diets containing chicken may aid fat loss number 4 Greek yogurt
Darry not only contains high quality protein but also a mixture of fast
digesting whey protein and slow digesting casein protein some research
has shown that people experience increases in lean mass when they consume
a combination of fast and slow digesting dairy proteins however not all dairy is
created equal for example Greek yogurt often contains approximately double the
amount of protein as regular yogurt while Greek yogurt is a good snack
anytime eating it after a workout or before bed may be beneficial due to its
mixture of fast and slow digesting proteins number 5 tuna in addition to 20
grams of protein per 3 ounce 85 gram serving tuna contains high amounts of
vitamin A and several B vitamins including b12 niacin and b6
these nutrients are important for optimal health energy and exercise
performance additionally tuna provides large amounts
of omega-3 fatty acids which may support muscle health this may be particularly
important for older adults research has shown that omega-3 fatty acids can slow
the loss of muscle mass and strength that occurs with age number 6
lean beef beef is packed 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 weight training however even when
you’re trying to gain muscle it may be best to choose beef that supports muscle
gain without providing too many extra calories for example 3 ounces 85 grams
of 70 percent lean ground beef contains 228 calories and a whopping 15 grams of
fat however the same amount of 95 percent lean ground beef contains
slightly more protein and only 145 calories and 5 grams of fat
number 7 shrimp shrimp are almost pure protein each 3 ounce 85 gram serving
contains 18 grams of protein 1 gram of fat and zero carbs
while healthy fats and carbs are important in your overall diet adding
some shrimp as an easy way to get muscle building protein without too many
additional calories like many other animal proteins shrimp contains a high
amount of the amino acid leucine which is necessary for optimal muscle growth
number eight soybeans half a cup 86 grams of cooked soybeans contains 14
grams of protein healthy unsaturated fats and several vitamins and minerals
soybeans are a particularly good source of vitamin K iron and phosphorus iron is
used to store and transport oxygen in your blood and muscles and a deficiency
can impair these functions young women may be particularly at risk of iron
deficiency due to blood loss during menstruation number 9 cottage cheese 1
cup 226 grams of low-fat cottage cheese packs 28 grams of protein including a
hearty dose of the important muscle building amino acid leucine like other
dairy products cottage cheese can be purchased with varying fat contents high
fat versions like creamed cottage cheese provide more calories choosing which
type of cottage cheese as best simply depends on how many extra calories you
want to add to your diet regardless of which type you choose it’s a great
muscle building snack number 10 turkey breast a 3 ounce 85
gram serving of turkey breast contains around 25 grams of protein and almost no
fat or carbs turkey is also a good source of the B vitamin niacin which
helps process fats and carbohydrates in your body
having optimal levels of B vitamins could help you gain muscle over time by
supporting your body’s ability to exercise number 11 tilapia although it
doesn’t have as much omega-3 fatty acids as salmon tilapia is another protein
packed seafood item a 3 ounce 85 gram serving provides around 21 grams of
protein along with good amounts of vitamin b12 in selenium vitamin b12
is important for the health of your blood cells and nerves which allows you
to perform the exercise you need in order to gain muscle number 12
beans many different varieties of beans can be part of a diet for lean muscle
gain popular varieties such as Black Pinto and kidney beans contain around 15
grams of protein per cup about 172 grams of cooked beans
what’s more they are excellent sources of fiber and B vitamins in addition to
being high in magnesium phosphorus and iron for these reasons
beans are a good source of plant-based protein to add to your diet
what’s more they may play a role in long-term health and disease prevention
number thirteen protein powders while any good diet should focus on Whole
Foods there are times when dietary supplements can be beneficial if you
struggle to get enough protein from foods alone you could consider adding
protein shakes to your daily routine dairy protein powders such as whey and
casein are some of the most popular however there are other options too some
protein powders use soy peak beef or chicken protein you can find a variety
of protein powders online number 14 edamame edamame is the term for immature
soy beans these developing beans are found in pods and served in a variety of
dishes particularly those of Asian origin one cup 155 grams of frozen
edamame provides around 17 grams of protein and 8 grams of fiber
it also contains large amounts of folate vitamin K and manganese among other
functions folate helps your body process amino acids the building blocks of
protein in fact folate may be important for optimal muscle mass and strength
particularly in the elderly number 15 quinoa while protein rich foods are a
priority for building lean muscle it’s also important to have the fuel to get
active foods with carbohydrates can help provide this energy cooked quinoa
contains about 40 grams of carbs per cup 185 grams along with 8
grams of protein 5 grams of fiber and hearty amounts of magnesium and
phosphorus magnesium plays an important role in the function of your muscles and
nerves both of which are used every time you move number 16 scallops like shrimp
tilapia and lean poultry scallops provide protein with very little fat if
you are looking to add protein to your diet without consuming too many calories
these very lean sources may be good choices three ounces 85 grams of
scallops provide around 20 grams of protein and fewer than 100 calories
number 17 lean jerky at times you may want high quality protein from meat when
you’re on the go if so lean jerky meats may be an option to consider many
different types of meat can be made into jerky so the nutrition facts vary
however most fat is removed from lean jerky during processing
so almost all calories in jerky come directly from protein these animal
sources of protein are high in quality and stimulate muscle growth number 18
chick peas chick peas also known as garbanzo beans are a good source of both
carbs and protein each one cup 240 gram serving of canned chickpeas contains
around 12 grams of protein and 50 grams of carbs including 10 grams of fiber as
with many plants the protein in chickpeas is considered lower quality
than animal sources however it can still be part of a balanced muscle building
diet number 19 peanuts peanuts contain a mix of protein fat and carbs a 1/2 cup
73 gram serving contains 17 grams of protein 16 grams of carbs and large
amounts of unsaturated fat they also contain higher amounts of the amino acid
leucine than many other plant products each 1/2 cup 73 gram serving of peanuts
contains around 425 calories so if you’re having a hard time getting
enough calories to drive your muscle gain eating peanuts could be a good way
to get some extra calories and nutrients additionally nuts are thought to play an
important role in an overall healthy diet number 20 buckwheat buckwheat is a
seed that can be ground into flour and used in place of traditional flours half
a cup 60 grams of buckwheat flour contains around 8 grams of protein along
with plenty of fiber and other carbs buckwheat has become a very popular
health food due to its impressive vitamin and mineral content it contains
high amounts of B vitamins magnesium manganese and phosphorus these vitamins
and minerals can help your body stay healthy and able to perform muscle
building exercises number 21 tofu tofu is produced from soy milk and often used
as a meat substitute each 1/2 cup 124 gram serving of raw tofu contains 10
grams of protein 6 grams of fat and 2 grams of carbohydrates tofu is also a
good source of calcium which is important for proper muscle function and
bone health soy protein found in foods like tofu and
soy beans is considered one of the highest quality plant proteins for all
these reasons foods containing soy protein are great options for vegans and
vegetarians number 22 pork tenderloin pork is widely consumed in many
countries pork tenderloin as a lean cut of meat that provides 18 grams of
protein and only 2 grams of fat for 3 ounces 85 grams some research has shown
that pork has effects similar to those of other muscle building foods such as
beef and chicken number 23 milk milk provides a mix of protein carbohydrates
and fats similar to other dairy products milk contains both fast and slow
digesting proteins this is thought to be beneficial for muscle growth in fact
several studies have shown that people can increase their muscle mass when they
drink milk incumbent with weight training number 24
almonds half a cup about 172 grams of blanched almonds provides 16 grams of
protein and large amounts of vitamin e magnesium and phosphorus among other
roles phosphorus helps your body use carbohydrates and fats for energy at
rest and during exercise as with peanuts almonds should be consumed in moderation
due to their high calorie content half a cup of blanched almonds contains more
than 400 calories number 25 bison similarly to beef bison
provides about 22 grams of protein per 3 ounce 85 gram serving however some
research has shown that bison may be better than beef in terms of the risk of
heart disease if you like to eat red meat as part of your muscle building
diet but also worry about your heart health you could consider replacing some
beef with bison number 26 brown rice although cooked brown rice
provides only 5 grams of protein per cup 195 grams it has the carbohydrates you
need to fuel your physical activity consider eating healthy carb sources
like brown rice or quinoa in the hours leading up to exercise this may allow
you to exercise harder providing your body with a greater stimulus for your
muscles to grow furthermore some research has shown that rice protein
supplements can produce as much muscle gain as whey protein during a weight
training program numerous foods can help you gain lean muscle
many of them are protein packed and allow your muscles to recover and grow
after you have been active however it is also important to consume carbohydrates
and fats to provide fuel for exercise and physical activity what’s more many
of the foods on this list contain the vitamins and minerals your body needs to
operate at its best to reach your goal of gaining lean muscle focus on
exercising regularly and eating more calories each day from nutritious foods
like the ones listed for more information on how to gain lean muscle
mass be sure to check out the first link down in the description
description below and don’t forget to subscribe to the channel and have a
healthy day

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