It is a well-known fact that protein is essential to building muscle. In order to boost muscle growth you need lots of amino acids, protein, and also other nutrients. When you workout, whether it be weight lifting, cardio, high intensity interval training, or resistance training you are causing damage to your muscle fibers. When the muscle fibers become damaged it activates a special repair process that inevitably forces individual muscle cells to grow. In order to repair and boost muscle growth you must have a good balance of some of these muscle building foods.
Whether you’re a vegetarian or you are looking for the mother of all grains, look no further than quinoa. The ancient Incas referred to quinoa as the mother of all grains because of its superfood like benefits. It’s protein packed, it contains all nine of the essential amino acids, it’s easy to digest, high in fiber, gluten-free, and also high in magnesium and iron. Another great muscle building food is almonds. This is another gluten-free, plant-based, heart healthy food packed full of protein. Just a quarter cup of almonds has nearly 2 g more protein than an egg. Almonds are also an excellent source of magnesium and healthy fats. Magnesium is a mineral that is used in more than 300 biochemical reactions in the body including the metabolism and protein synthesis.
Many bodybuilders love cottage cheese for its ability to boost muscle growth potential. In fact it’s one of their top muscle building favorite foods because low-fat or fat-free cottage cheese offers 14 g of protein in just 1/2 cup serving. With all that protein, it’s only 80 calories with less than 2 grams of fat. Another very important food for muscle growth is milk, preferably skim milk. Milk also provides all the essential amino acids without all the fat, especially skim milk. The benefit of milk to muscles is even greater since it goes so well with whey protein.
Another muscle building favorite is red meat, like lean ground beef. Lean ground beef is an excellent source of protein in addition to its vitamins and minerals like B12, zinc, and iron. 100 g of lean ground beef has around 27 grams of protein, 11 grams of fat, and around 200 calories. Eggs are a key dietary component of any person looking to gain lots of muscle. Eggs are quick and easy to make, and each egg is loaded in with about 5 to 6 g of protein with only 60 cal. Egg protein is the most efficient protein for muscular growth. Chicken is also a bodybuilding favorite, it’s filling, high in protein, and low in fat. A 100 gram serving of white meat chicken will fill you, give you 31 g of protein, and only 4 grams of fat. Additionally, chicken is versatile and can be used in almost any recipe. Chicken is definitely among the top muscle building foods.
However, when you’re looking for the foods that boost muscle growth potential the most, the first place you should look is fish. Fish is not only a protein powerhouse with about 25 grams of protein per 100g serving, but it also is abundant in many other healthy nutrients. Salmon and tuna, which are among the most popular muscle building fish, are heart healthy foods with mono unsaturated fat, vitamin D, and omega-3 fatty acids. So if you’re looking for foods that boost muscle growth potential there is quite a variety to choose from. It is important to make sure that you have a healthy balance of protein, carbohydrates, and healthy fats in order to get the most optimal amount of these muscle building nutrients.