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Top 10 Foods To Gain Muscles

Most of us understand the importance of protein in building muscle. When we do weight training, our muscle fibers get damaged. In order to repair those, our body needs amino acids, which are the building blocks for muscle. So, we have done an extensive research & found out top 10 foods to gain muscles.

So, is it just protein what we need to build muscles. The answer is ‘NO’. Our body uses muscle glycogen and burns fat as well while we are working out. So in order to replenish the muscle glycogen, we need to include carbohydrates as well in our diet. Carbs also help amino acids to shuttle into muscles. So an overall healthy meal is what you need to build muscle mass.

You need to be in a caloric surplus state to build muscles. In short, eat to build muscles. There are many muscle building food options available around us and we will discuss top 10 foods to gain muscles.

  • Fish:

When it comes to building lean muscle the best food item which can come to anyone’s mind is FISH. 100 grams of fish has around 25 grams of protein. Other benefits of fish are, we get mono-saturated fats and omega-3 fatty acids which are good for the heart. It is also a good source of Vitamin D, which makes it one of the great foods to gain muscle.

  • Chicken:

It is amongst the top rated foods for muscle growth. This white meat is low in fats and high in protein. A perfect food to build lean muscles. The best portion to have is chicken breast.

  • Eggs:

For eggetarians, this is the best source of protein and very helpful food to gain muscle mass. Eggs are your go-to protein rich snack. A boiled egg white contains just 17 calories with 3.5 gram of protein. A whole egg contains 77 calories with 6 gram of protein but egg yolk contains a lot of fat and cholesterol as well. So a safe bet would be consuming 1-2 whole eggs and rest without the yolk, on a daily basis.

  • Cottage Cheese(Paneer):

For vegetarians, paneer is a very good source of protein. 100 grams of paneer contains 18.5 grams of protein and 20 grams of fat. Considering the high fat content, you should keep an eye on the quantity you consume on daily basis. Adjusting 100 grams of paneer in your daily macros is a perfect thing to achieve your muscle building goal.

  • Tofu:

It is also known as soy paneer. A substitute of paneer with comparatively less fats and a good amount of protein. Again you need to check its daily consumption as it is made up of soy.

  • Soybean:

By far, the cheapest source of protein. 100 grams of soybeans have more than 50 grams of protein. It also has a good amount of carbs. It should also be consumed in moderation as soy increases estrogen(female hormone) in our body.

  • Pulses:

It includes beans, lentils and peas. These all are very good and cheap source of protein. Although these cannot be categorized as a complete protein but if you mix and match a variety of pulses then it gives you complete protein along with good amount of carbs which is very necessary for building muscle mass.

  • Nuts:

These are a good source of healthy fats. Our brain needs healthy fats for proper functioning. Nuts could be a great source of food for our brain.

  • Milk:

It is a great source of protein, fats, carbs, calcium etc. When you are on a muscle building diet, around 500 ml of milk could be safely consumed on daily basis.

Amongst the purest form of protein which is extracted from milk itself. A great dietary supplement for vegetarians. It releases very quickly in our body and reaches to the muscles through blood stream, so the best time to consume it is post workout. Whey protein, one of a great foods to gain muscle.

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