Top 10 Foods to build muscle
November 6, 2021
When we are exercising to build muscle, we need foods that are high in protein. Eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth.
These are the top 10 muscle building foods, both from animal and plant sources.
Eggs: Egg protein is considered to be the ideal protein with the highest biological value of any whole food. Eggs contain a high amount of Leucine, an amino acid which has the highest muscle-building capabilities of all the essential amino acids.
Wild Salmon: Most fish are great for building muscle, but Salmon is loaded with Protein, B vitamins and omega-3 fatty acids, key nutrients that build and repair muscle tissue fast.
Tuna: Tuna is another great muscle-building food. It is high in protein, low in saturated fats, and rich in omega-3 fatty acids. The omega-3s are essential because they aid in fat loss and ensure calories are converted into energy.
Chicken Breast: Packed with protein, chicken breasts are an ideal muscle-building food. Chicken is an excellent source of high-quality protein, which is necessary for muscle maintenance and repair, as far as protein-to-fat ratio is concerned, chicken breast is a winner.
Greek Yogurt: Carbohydrate free and packed with protein, Greek yogurt is great for building muscle mass. Also loaded with calcium, making it a perfect muscle-building option, and an ideal post workout treat.
Lean Beef: Lean beef is loaded with all sorts of nutrients that contribute to muscle growth, including iron, zinc, and B-vitamins.
High-quality protein, and amino acids that work with insulin to promote muscle growth.
Contains large amounts of biomolecules that enhance cellular hydration, strength development and muscle building.
Opt for the grass-fed Wagyu or lean cut beef.
Cottage Cheese: Cottage cheese is loaded with slow-digesting casein protein which provides all the necessary amino acids to help build muscle. Casein promotes prolonged absorption of the amino acid leucine, which increases muscle growth and lean body mass, ideal for muscle maintenance.
Oats: Oatmeal is a great source of carbohydrates, necessary for muscle preservation. Oats are also a great source of magnesium; which is needed to maintain key electrolytes that are essential for building muscle.
Oats contain the right amount of proteins to help build muscle and the right amount of carbs to strengthen and repair muscles.
Hemp Seeds: Hemp seeds are a complete protein, providing all nine essential amino acids, including all muscle-building amino acids, which can increase the rate of muscle protein synthesis while preventing the loss of muscle tissue.
Quinoa: Quinoa is not only high in protein, but like Hemp Seeds, the protein it supplies contains all nine of the essential amino acids. It also delivers an insulin-like growth factor which is critical in the muscle growth process.
We highly recommend buying only brands associated with responsible and sustainable fishing practices to avoid dangerous levels of heavy metals. Examples include Safe Catch, Wild Planet, and Trader Joe's.
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Alvaro Fernandez Artist/Photographer/Producer
Film Production, Full Sail University
Entertainment Business, Full Sail University
Nutrition, The Open University
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