Muscle building is a process, which requires the right nutrients and regular workouts. Surprisingly, there are some foods that can boost up muscle-building and also help in shedding the extra fats. “Complete protein” is a term used for foods with a balanced amount of amino acids, which help in building the muscle tissues. While proteins help in building muscles, carbohydrates and other nutrients provide the energy for workouts. Here is a list of the top muscle-building foods that should definitely be a part of your diet plan.
1. Chicken Breast
Chicken is a great muscle-building food because it is high in protein and low on fats. Moreover chicken is cheap, easy to store, and can be cooked in 100 different ways. A single chicken breast contains about 25 grams of protein with only 130 calories. Opt for skinless chicken breast for its low cholesterol content.
2. Whole Eggs
Some people throw away the yolk to avoid cholesterol, but they also throw away most of the nutrients and half the protein. Whole eggs have a 93.7 biological value, according to how well the body utilizes the protein content. Each egg contains about 7 grams of protein and is cheap and easy to cook.
3. Red Meat
For people who are trying to put on extra mass along with muscles, red meat is a top choice. Red meat offers you proteins, vitamin B12, iron, zinc, omega-3 fatty acids and most importantly creatine. Unfortunately, it is also high on cholesterol, so avoid too much; once a week should be enough.
4. Peanut Butter
Peanut butter is yet another high calorie food packed with proteins, vitamins, minerals and fibers. It is a great supplement that can help you put on the required mass and muscle. A peanut butter sandwich paired up with yogurt can make a healthy morning meal.
Milk is a natural supplement that everybody should consume on regular basis, unless you are lactose intolerant. It is among the best body building foods that can give you the extra bit of energy for your workouts. It has a high content of calcium and proteins with a biological value of 95. Opt for skimmed milk if you want to skip the calories.
6. Oats and Quinoa
Oats are high in soluble fiber and help in reducing cholesterol. They are fuel for your workouts. Quinoa is also high in protein and fiber content, and is gluten-free. It can be paired up with meat for a healthy post workout meal.
7. Vegetables and Fruits
Building your workout diet plan only around protein is not appropriate. Vegetables and fruits are packed with carbohydrates, proteins, minerals, and roughage. They are a natural source of nutrients and minerals, essential for a balance diet.
Salmon is among the best source of protein and omega-3 fatty acids. It provides you 20 grams of protein per 100 grams serving. Opt for wild salmon rather than farm raised.
9. Cottage Cheese
Whey protein is a great food for muscle-building. Cottage cheese has a high content of whey protein and casein. Mix it with fruits or yogurt for a tasteful delight.
Tuna is a great source of amino and fatty acids. It helps in building new muscle tissues. A tuna sandwich with whole grain bread is your anytime muscle-building meal.
Include these foods in your regular meals to make a workout diet plan. Do not ignore water and fiber rich foods. Remember to keep a check on your calorie consumption to value your workout sweat.
About The Author: Kate is a blogger by profession. She loves writing, travelling and shopping. Recently she bought a book on solar lighting. These days she is busy writing an article on lung cancer symptoms for her blog DIYhealth.