If your training is on point and you just aren’t sure what you can eat specifically to build more muscle. Here is a list of top foods for building muscle that you can easily incorporate into your diet and increase your protein intake dramatically with or without supplements. All the listed foods will be as detailed as possible and accessed on the basis of how they help you build muscle and satiation. Consult a medical professional before starting any sort of diet or taking anything if you are someone who has any sort of health condition.
1.Eggs (mainly egg whites)
There is a reason eggs are always known as one of the top foods for building muscle. One egg, which is roughly 50 grams, has about 7 grams of protein and 5 grams of fat. Now that is an egg with its yolk. The yolk is where most of the fat is. Fat is not the enemy, but it has more calories in regards to losing weight. You should not cut out from your diet but limit it if your goal is to lose weight. However, one egg white has about 18 calories and is 4 grams of protein.
You save 32 calories by opting for an egg white instead of a whole egg. Furthermore, egg whites can be used in a lot of protein-rich recipes as either a marinate or just whip them up into whipped cream to use with your fruit bowl and pancakes etc. The protein content in the egg white helps you get more protein for less calories as it is easier to consume and versatile.
Chicken breast is an excellent source of protein as well. A 100 gram serving of chicken breast is about 165 calories and 31 calories and 3.6-4 grams of fat. If your someone who can’t afford a protein powder or you want to get your protein from whole food sources. A chicken breast is one of the best options. Not only is it healthier and higher in protein. It is extremely satiating and takes longer to digest due to it being primarily protein.
Slow digesting foods help your body to stay full longer and your ghrelin (hunger hormone) is kept at bay. A chicken breast just like an egg white is extremely versatile. You can use it in your vegetable stir fries or on its own by marinating it with spices. You can create different dishes and just add some chicken breast to it whole or cubed and you have a high protein meal in front of you. So, if your goal is to build muscle and lose fat at the same time, chicken breast is a staple food to add to your diet.
Beef is another good source of protein and, depending on its lean meat to fat ratio, it can have more or less calories and difference in taste. An example of how many calories there are in beef, which is 85% lean meat and 15% fat beef is about 245-250 calories with 26 grams of protein.
Mind you, beef is an excellent source of protein but like everything else, needs to be consumed in moderation as it can raise cholesterol. This doesn’t mean you shouldn’t eat it at all unless your already prone to cholesterol-based conditions, then you can add it to your diet, but moderation is key.
Turkey is just as much of a good source of protein as chicken or beef. There are 189 calories in 100 grams of turkey with a whopping 30 grams of protein. Although turkey is on the pricier side of protein sources. It’s an excellent protein source which can add variety to your diet. Turkey slices are mainly the easiest to consume and are extremely convenient when in need of a protein-rich snack.
Fish is a great source of protein along with minerals like iron, zinc, magnesium etc. which indirectly support muscle growth as well. This is the reason athletes take magnesium and zinc as supplements specifically in their diets, as being low in magnesium can create a buildup of lactic acid, which causes muscle fatigue and its buildup determines how long you take to recover between and after your workout. Zinc, on the other hand, is known to aid in muscle regeneration. Fish is consistently associated with lowering risks of heart disease.
Some examples of fishes that are high in protein are cod, pollack, halibut, salmon, tilapia and sardines. While some of these are an expensive source of good omega-3 fatty acids and protein. Some are cheaper. For example, tilapia, pollack and sardines are cheaper forms of both but less expensive. Depending on what fish you have locally available, it can differ for you. Nevertheless, fish is an excellent food to add to your diet for both weight loss and building muscle.
6. Greek yogurt
Greek yogurt is an excellent source of protein and has a satiating effect on your hunger as it digests slower. A single container of Greek yogurt, which is about 170 grams, is 100 calories and 17 grams of protein. Greek yogurt comes closest to being a substitute for protein powder as a single scoop from a protein powder is normally 120 to 130 calories with 25 grams of protein. Greek yogurt is just as versatile as egg whites. You can add it to your fruits or make it a topping for various dishes or eat it on its own. It also serves as an excellent breakfast option as having it during the day will keep you full longer and avoid eating junk calories throughout the day.
A whole pack of spinach (284 grams) contains just 66 calories, 1 gram of fat & 8 grams of protein . Popeye’s mysterious strength that came from spinach wasn’t a lie. Apart from being extremely nutritious and full of fiber. Spinach is not only low in calories and high in protein, it’s cost effective as well. You can add spinach as a stir fry to your dishes or just as garnish to your salads. This makes it an effective form of easily consumable protein just in line with a protein powder.
Tofu is a plant-based protein rich in antioxidants and minerals like magnesium, iron and calcium etc. A 100 gram serving of tofu contains just 76 calories and 8 grams of protein. Tofu on its own is flavorless, which just makes it the most versatile food to be listed in this list. Any dish you add tofu to becomes a high protein dish without too many calories and better tasting, adding more texture to your dish. It’s an excellent source of plant protein along with peas if your a vegetarian.
Cottage cheese has 98 calories per 100grams and 11 grams of protein. Cottage cheese is another excellent choice when it comes to slow digesting proteins. A slow digesting protein is the kind of protein that stays in your system longer and your body takes more time to digest it, hence keeping you full.
Taking a slow digesting protein like cottage cheese before bed allows your body to have protein to digest throughout the night, avoiding catabolism. This is when your body doesn’t have enough nutrition and it starts consuming itself throughout the night. If you happen to have more muscle, it starts to breakdown muscle tissue to make up for insufficient nutrition. To prevent this, it’s best to take a slow digesting protein before bed so that your body has enough nutrition for both your muscles and itself.
Peas are another amazing choice as they are extremely fibrous and a good source of protein. There is a reason companies market pea protein the way they do. for just a cup of peas ( 145g) which is 81 calories, contains 7 grams of protein and 7 grams of fiber. Apart from being easily consumable like nuts and fruits, Peas are versatile enough to be used by everyone as its a legume.
To know more about the top 10 foods to lose weight. Read top-10-best-foods-to-lose-weight
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