Various muscle building foods
Food to build muscle is usually synonymous with protein. While protein is a key nutrient for achieving this goal, you also need carbohydrates and fats for energy. Below are some examples of the best foods that can help increase your muscle mass. 1. Eggs
Eggs include food sources of protein, fat, and micronutrients such as vitamin B complex and choline. What is special about egg protein is that it is of high quality. This is because egg protein is composed of a variety of amino acids, particularly leucine. Leucine is one of the essential amino acids for building muscle. These amino acids play a direct role in the formation of proteins, cell division, and metabolism that takes place in your muscles.
2. Chicken breast The favorite food of many people, this one turns out to be a muscle building. One piece of low-fat chicken breast as much as 100 grams contains almost 30 grams of protein. This amount almost meets 50% of the daily needs of adults. Besides being rich in high quality protein, chicken meat also contains vitamin B3 and vitamin B6. Both are important vitamins for people who often exercise, because the body needs them to convert nutrients into energy.
3. Low-fat red meat Various studies have shown that consumption of red meat can increase muscle mass. This is because red meat contains nutrients that muscles need, such as high-quality protein, B-complex vitamins, minerals, and creatinine.
To get optimal results, choose low-fat cuts of meat with a small amount of fat. These cuts of meat are higher in protein but less in calories and fat, making them perfect as a muscle-building food.
4. Soybeans Soybeans are the right choice if you want to build muscle. One hundred grams of cooked soybeans contains 15 grams of protein which is equivalent to 25% of the daily requirement of adults. In addition, there is also a content of iron, vitamin K, and phosphorus. Vegetable protein sources usually do not contain complete amino acids. However, it is different with soybeans. These foods contain all kinds of amino acids, especially leucine which is needed for building muscle mass.
5. Fatty fish Muscle-building foods not only need to contain protein, but also healthy fats. You can find these two nutrients when you eat fatty fish such as tuna, salmon, mackerel, and so on. Fatty fish is a great source of omega-3 fatty acids. Research shows that omega-3 intake helps maintain muscle health. In fact, this unsaturated fat also has the potential to increase muscle mass as long as you undergo an exercise program.
6. Other nuts Black beans, pinto beans, and kidney beans are sources of protein that are no less superior than soybeans. All three contain 15 grams of protein for every 172 grams of cooked beans, or about 25% of the RDA requirement. These nuts are also rich in vitamins and minerals that are important for muscles, such as B vitamins, minerals magnesium, iron, and phosphorus. Given these nutrients, it is not surprising that nuts are relied on as a muscle-building food.
7. Yogurt Dairy products such as yogurt contain two kinds of protein, namely whey protein which is quickly digested and casein which is slow to digest. Consumption of these two proteins together is believed to increase muscle mass faster
In addition, yogurt contains vitamin D which helps the body absorb calcium and phosphorus. Calcium plays an important role in muscle contraction, while phosphorus is needed to form adenosine triphosphate (ATP) as a source of energy for your muscles.
8. Quinoa Quinoa is a good source of protein as well as carbohydrates that are good for muscles. As an illustration, a cup of cooked quinoa contains 40 grams of carbohydrates, 8 grams of protein, 5 grams of fiber, and minerals, mostly phosphorus and magnesium. The protein in quinoa helps build the muscle you want. Meanwhile, the carbohydrate content provides energy so that the muscles can move. This is why quinoa is often touted as a muscle-building food. 9. Protein powder The right food is actually enough to build your muscles. However, there are times when you need additional protein from other sources. Especially if you are a bodybuilder with a much higher daily protein requirement. If you're not getting enough protein from food, try increasing your intake from protein powder. This product is usually made from soybeans, peas, red meat, or chicken meat with their respective uses. Efforts to build muscle must begin with physical activity. Without adequate nutrition, your exercise program can fail. So, make sure you eat muscle-building foods to get the results you want