MUSCLE BUILDING FOODS THAT WORK!
Ideally, after you do a tough workout, you’ll choose a snack that is rich in a combination of high-quality carbohydrates and proteins to refuel.
By eating these foods together, you consume a variety of important nutrients, including:
- proteins
- carbohydrates
- fats
- calcium
- vitamin C and other vitamins and minerals
TOP MUSCLE BUILDING FOODS TO CONSUME PRE AND POST WORKOUT
1. Eggs
Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline
2. Salmon
Salmon is a great choice for muscle building and overall health.
Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins
3. Chicken Breast
There’s a good reason why chicken breasts are considered a staple for gaining muscle.
They are packed with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein
4. Greek Yogurt
Yogurt is primarily made up of protein and carbohydrate, with varied fat content. It contains healthy bacterial cultures, which are good for your digestive system and overall well-being. Yogurt also contains a good amount of calcium, an important bone-building mineral!
5. Tuna
Tuna, for its part, is a source of high-quality protein with almost no fat. It contains all essential amino acids required by the body for growth and maintenance of lean muscle tissue. Canned tuna can be a good source of heart-healthy omega-3 fatty acids.
6. Lean Beef
Beef is packed with high-quality protein, B vitamins, minerals and creatine. Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training
7. Soybeans
Helps Build Muscle but May Not Be the Most Effective Protein Choice. Unlike most other plant-based proteins, soy protein is a complete protein. This means it contains all of the essential amino acids your body cannot make and needs to obtain from food.
8. Cottage Cheese
Many bodybuilders like to eat cottage cheese before bed. This leads to a sustained release of amino acids into the blood and muscles during the night, which may reduce muscle breakdown. Cottage cheese is packed with casein protein. Casein is slowly absorbed, promotes muscle gain, and helps prevent muscle breakdown.
9. Tilapia
Just one serving gives you major bang for your buck—a four-ounce Tilapia fillet contains 21 grams of protein, one gram of fat and only 90 calories. It's this high-protein, low-fat composition that renders Tilapia a staple ingredient for those aiming to shed weight and gain muscle.
10. Beans
What's more, they are excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus and iron. For these reasons, beans are a good source of plant-based protein to add to your diet
11. Protein Powder
Therefore, protein shakes may help you achieve your fitness goals, whether you want to lose fat or gain muscle. Protein shakes promote muscle gain and improve performance and recovery. They also prevent muscle loss and may even help increase muscle mass during weight loss and reach your protein quota.
12. Quinoa
If ever there was a perfect post-workout food, it's quinoa. Not only is it high in protein (24g per cup) and fiber, it's also high in magnesium and iron, which helps to promote protein synthesis. Plus, it contains all nine amino acids essential for building muscle, and it's gluten-free, so it's easy to digest.
13. Peanuts
Another way peanuts can help your workout plan is with protein. And, at 7g per ounce, they contain more of it than any other nut. Getting plenty of protein in your diet is essential for acquiring the types of amino acids that help your muscles grow, recover, and stay healthy.
14. Buckwheat
Buckwheat is a complex, slow-digesting carb, which makes it much more filling than simple carb dishes like pasta, bread, cereal, etc. The combo of buckwheat and animal/fish protein also makes this diet very easy to work out on and either maintain or build muscle.
15. Tofu
Tofu is also a good source of calcium, which is important for proper muscle function and bone health. Soy protein, found in foods like tofu and soybeans, is considered one of the highest-quality plant proteins. For all these reasons, foods containing soy protein are great options for vegans and vegetarians.
