Building muscle is a common fitness goal for many men. While regular exercise and strength training play a crucial role in this process, your diet also plays a significant part.
Consuming the right foods can help support muscle growth, repair, and overall strength.
In this article, we’ll explore some of the best foods that can help men achieve their muscle-building goals.
16 Foods that enhance muscle building in men
1. Whole eggs
The egg yolk is a rich source of leucine, an amino acid that is crucial for post-workout muscle rehabilitation. Particularly whole eggs are regarded as somewhat of a protein production powerhouse.
In fact, a study in The American Journal of Clinical Nutrition discovered that eating entire eggs after working out causes a 40% larger muscle-building response than eating egg whites.
2. Salmon
Salmon has a significant amount of complete protein which is estimated at around 20g per 100g served, as well as EPA and DHA, two omega-3 fatty acids that promote nutritional partitioning by lowering inflammation.
A Harvard University study discovered that omega-3 boosts insulin sensitivity, resulting in less insulin floating around in the system. This is advantageous since insulin promotes fat accumulation. Please Note Don’t reheat it in the workplace microwave.
3. Soya Beans
Soya beans, which are third on our list of the top meals for growing muscle, may help you gain more muscle from plants. Soybeans are your most trustworthy choice if your objective is to develop lean, green muscle.
Those little beans are a vital vegan muscle fuel because they contain all nine necessary amino acids, unlike other vegetarian forms of protein.
The majority of vegetarian meat substitutes, including tofu and tempeh, are manufactured from soy, which contains about 36 grams per 100g serving.
4. Pineapple
Fruit isn’t typically associated with bodybuilding, but pineapple is an exception. The protein-digesting enzyme bromelein is exclusively found in only one meal.
Eating pineapple can sometimes be painful because bromelain is breaking down the skin inside your mouth. Additionally, its anti-inflammatory effects will help reduce swelling, discomfort, and pain after exercise.
5. Garlic
Your biceps will appreciate you even if your coworkers don’t. In rats on a high-protein diet, research in The Journal of Nutrition showed that garlic increased testosterone and decreased cortisol.
This is possible because Allicin, which is a component of garlic, is responsible for reducing the quantity of “stress hormone” your body produces.
Less stress leads to higher increases since cortisol and testosterone fight for space in your muscle cells.
6. Tuna
Inexpensive, adaptable, and containing the necessary omega-3 fatty acids, tuna is a hearty muscle-building food that is low in fat and calories and high in protein at about 25 grams per 100 grams.
Just remember not to eat it exclusively or you can experience some negative side effects similar to mercury toxicity.
7. Oysters
Although oysters may not be the most well-known meal for building muscle, they offer a remarkable nutritional profile with up to 20 grams of protein and only 5 grams of fat per 100 grams.
Oysters have more than eight times the amount of iron and over 50 times the quantity of zinc (5.3mg per medium-sized mollusk) than chicken.
8. Protein Powder
For an easy-to-digest post-workout protein boost, fill your shaker with the whey type, which naturally includes all 20 amino acids.
Plant-based substitutes are also a solid option; research in the journal EC Nutrition found that substituting rice protein for whey protein had the same effect on muscle growth.
9. Peas
Peas are an underutilized supply of carbohydrates and protein for sustaining muscle. The outstanding protein and carbohydrate combination creates the ideal post-workout environment for muscle growth with 14 grams of carbohydrates and 5 grams of protein per 100 grams.
The vitamin and mineral content of peas may be crucial in the prevention of diseases, according to a paper from the Cambridge University Press.
They provide a complete range of amino acids, which are the building blocks for muscle growth when combined with grains and beans.
10. Oats
Oats are the ideal post-exercise snack because they provide your muscles the energy they require to fully recover and get you ready for your next workout. In addition to providing energy, oats are a special grain since each 100 grams of them contains up to 11 grams of protein.
Additionally, oats are loaded with 10 grams of fiber per 100 grams to assist you in avoiding any unpleasant troubles if you suffer from digestive problems, which may be particularly uncomfortable during workouts.
11. Almonds
Almonds are among the most musculature-friendly foods. According to a study published in the journal Free Radical Biology and Medicine, they are rich in vitamin E, which is necessary for healing cellular damage brought on by exercise. 35 percent of your RDA and six grams of protein are both included in one serving of 23 almonds.
12. Lean Beef
Bovine muscle food has faced criticism in recent years, but when consumed in moderation, it may provide useful gym fuel. Lean beef has a high zinc content and 26 grams of protein per 100g, or about the size of a hamburger patty. This vitamin aids in the creation of testosterone and speeds up the recovery process after exercise.
13. Shrimps
Shrimp are nearly protein-free. 19 grams of protein, 1.44 grams of fat, and 1 gram of carbohydrates are present in each 3-ounce (85-gram) portion.
While adding some shrimp is a simple method to gain protein for developing muscle without adding too many more calories to your diet, healthy fats and carbohydrates are still essential components of a balanced diet. Shrimp, like many other animal proteins, is rich in leucine, an essential amino acid for healthy muscular building.
14. Tilapia
Tilapia is another protein-rich fish option, although not having as many omega-3 fatty acids as salmon. A single (87-gram) fillet contains around 23 grams of protein and is an excellent source of selenium and vitamin B12 as well.
Your blood cells and neurons need vitamin B12 to be healthy so that you may exercise and build muscle.
15. Beans
A diet for gaining lean muscle mass might include a variety of beans. Per cup (or 172 grams) of cooked beans, popular types including black, pinto, and kidney beans include roughly 15 grams of protein.
In addition to being rich in magnesium, phosphorus, and iron, they are also a great source of fiber and B vitamins. For these reasons, adding beans to your diet will help you get more plant-based protein. Additionally, they could contribute to long-term health and illness prevention.
16. Brown Rice
Despite having just 6 grams of protein per cup (202 grams) of cooked brown rice, it has the carbs you need to fuel your physical activities. In the hours before working out, think about consuming nutritious carbs like quinoa or brown rice.
You might be able to exercise more intensely as a result, giving your muscles more of a stimulus to expand.
Additionally, some studies have revealed that when used in conjunction with a weight training regimen, supplements containing rice protein can result in muscular gains comparable to those produced by whey protein.
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