People that workout in the gym want to build muscle tissue. Both men and women know that toned, firm muscles look great. You need to workout to achieve good growth, but to build large muscles, you need to eat right. Finding the top foods to gain muscle can help you build, while also reducing the amount of fat on your body. Even if you don’t want big guns or washboard abs, these foods help people shed fat, too. Not only do you need to build muscle tissue to get that sculpted look, you need to take off a layer of fat that might be hiding all your hard work.
Start with high quality protein.
Lean red meat is often what people think of when they consider protein, but there are many other types of food that fit that category. Eggs are one source of protein that offers not just high quality protein, but also healthy fat and other nutrients. Eggs have high amounts of leucine that boosts muscle growth. Salmon is another protein choice that provides high amounts of protein, but also high amounts of omega-3 fatty acids and vitamin B. Both play a role in building muscle when you’re exercising.
Which came first, the egg or the chicken breast?
While eggs are powerful in your diet for boosting muscle growth, so are chicken breasts. In fact, many trainers make it one of the most often used protein sources if their client is working to gain muscle mass. It has high amounts of B vitamins that are important for muscle gain, as well as aiding in losing fat, which is just as important for showing those muscles off to the world. While you’re at it, add some “chicken of the sea” and include tuna in your diet. Those omega-3 fatty acids slow muscle loss in older adults and increase muscle growth.
Dairy can help boost muscle growth.
If you want a snack that’s great for your after workout protein, try Greek yogurt or cottage cheese. Both contain high quality protein. You can boost the amount of protein by adding some whey or casein protein in it. Stick with Greek yogurt over regular yogurt to get the most protein per serving. Choose low fat cottage cheese if you’re cutting calories. Cottage cheese has leucine, a beneficial protein that helps build muscle tissue.
- Vegetarians can use beans to build muscles. Beans provide plant-based protein, fiber, B-vitamins, iron, magnesium and phosphorus. They also boost your immune system.
- Almonds, peanuts and edamame—immature soybeans—are great snacks that provide more than just protein, they also provide folate, vitamin K and manganese.
- Have you tried chickpeas? You may know them as garbanzo beans and maybe even don’t like them, but there are some dynamite hummus recipes made from chickpeas that can add to your list of muscle building snacks.
- It’s not all about protein, you need carbohydrates and fats, too. Healthy carbs help you workout harder to build muscles. Consider adding brown rice to your diet for that.