Protein is the star nutrient your body needs to build muscle.
Although many people are drawn to supplements and protein powders to boost muscle growth, there are a number of powerful foods that will do a bit of magic, and they also have the benefit of other nutrients useful for health and muscle development. .
Experts recommend eating 1 to 1.6 grams of protein per kilogram of body weight per day along with physical activity to build muscle mass. That equates to 75-120 grams of protein per day for someone who weighs 150 pounds. However, each person is a world, and we cannot determine a general measure.
But not all high-protein foods are the same. Although some have been shown to have numerous health benefits, others are linked to health conditions such as heart disease. So base your choices on how they can help you build muscle and also how they can promote lifelong health.
If you are trying to build muscle and lose fat at the same time , it is important not only to eat high-quality protein rich foods, but also low calorie foods . We have good news: the best types of protein-rich foods to eat and build muscle are also some of the leanest.
Although protein is most often found in foods of animal origin, it can also be found in various foods of plant origin. Combine your strength training or other physical activity with these healthy proteins to build and maintain muscle.
6 best proteins for increasing muscle mass
Chicken breast
A staple muscle building food is chicken with rice and broccoli. Chicken is popular with people trying to lose fat and gain muscle because it is one of the leanest protein options and it is also rich in leucine.
Leucine is an essential amino acid and also a branched chain amino acid. It has been shown to be one of the most beneficial nutrients for building muscle. A 130-gram serving of chicken breast contains 10 grams of leucine.
A small study, published in April 2005 in the American Journal of Physiology, showed that eating protein and isolated leucine after a workout better stimulated muscle growth compared to eating only carbohydrates or eating protein alone in men.
Similarly for women, leucine intake was shown to be an important predictor of muscle growth in healthy older women in a study published in May 2018, in The American Journal of Clinical Nutrition.
A 130-gram chicken breast contains 289 calories, 55 grams of protein, and just 5.5 grams of fat. Chicken is also a great muscle building food as it is versatile and can easily be added to meals at any time of the day.
Edamame
Soy and derived products like edamame are vegans and vegetarians ' best friends for building muscle.
Soy is one of the plant proteins closest to foods of animal origin in regards to amino acid profile and protein quality. A study published in September 2009, in the Journal of Applied Physiology, showed that while whey protein (found in dairy) was superior for building muscle mass, soy protein also helped build muscle mass and it was better than casein protein (which is also found in dairy).
You can find edamame in most grocery stores in the frozen section. Add edamame to any meal for a protein boost, or have it as an easy, filling snack. Just pop a bag of frozen edamame in the microwave or heat them in a pot in boiling water and they're ready as a delicious, protein-rich snack. Another major benefit of edamame is that it doesn't need to be cooked at all!
Beef tenderloin
Not all cuts of meat are the same. Beef tenderloin is one of the leanest cuts of beef and also one of the richest in vitamins and minerals. It comes from the inside of the sirloin and is boneless.
For your information, a lean meat is a cut with less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 100 grams. So if you're trying to lose fat while gaining muscle, beef tenderloin is a great food option to get the beneficial protein, vitamins, and minerals without the extra calories from fat.
One of the most beneficial nutrients in beef tenderloin is an amino acid called beta-alanine. Beta-alanine helps reduce muscle fatigue and therefore improves performance, concluded a September 2017 systematic review in The Journal of Sports Medicine and Physical Fitness.
Pork chops
Although bacon and ham may be more common sources of pork, pork chops are an excellent choice due to their thinness and vitamins and minerals. A 100 gram pork chop has 15 grams of protein and only 2.5 grams of fat.
Eating pork on a regular basis was just as helpful as eating beef or chicken for building muscle and losing fat, according to a study published in February 2014 in Nutrients.
Pork chops are also packed with vitamins and minerals like iron. Iron is a beneficial mineral that helps form red blood cells. These red blood cells will help you exercise more, and therefore gain muscle.
Salmon
Salmon is one of the richest sources of anti – inflammatory Omega-3 , a type of polyunsaturated fat. Inflammation is the body's response to stress or injury, and when the body is inflamed for long periods of time, it has been linked to heart disease, cancer, and diabetes.
That is why it is important to eat foods like salmon, which help reduce inflammation to prevent disease and build muscle mass.
Although you can enjoy a cut of sockeye salmon on a bed of rice with mixed greens on the side, you can also find natural canned salmon and smoked salmon as convenient options.
Omega-3s can also promote recovery from workouts. Taking an Omega-3 fatty acid supplement stimulated muscle growth in older adults, a randomized controlled trial published in February 2011 in the American Journal of Clinical Nutrition found.
Tempeh
Tempeh is made from fermented soybeans, to which other whole grains are often added.
It can be easily crumbled and sautéed and added to stir-fries, vegetarian breakfast bowls, and soups. It requires almost no cooking and therefore can be a convenient protein option compared to meats, which require more time and preparation.
Tempeh has the same benefits as edamame and other soy products. It's packed with high-quality protein with 20 grams of protein for every 100 grams of tempeh. Not only is it rich in protein, it also contains 5 grams of fiber to support a healthy gut.
