In this article, we will discuss how to build muscle. If you are looking to add more muscle mass to your body frame, it is essential to start some muscle strength exercises. Regular physical exercises will help stimulate your muscles to grow bigger and help you build the type of muscles you want to.
But vigorous exercises alone will not help you to achieve your goal. You also need to include right foods in your diet to build muscle. The foods you consume for meals, snacks and immediately post workouts have a great effect on how your muscles are developing.
To build muscles and lose fat, you will need to follow and stick to a strict diet plan. You should include foods which contain healthy carbohydrates, protein, and healthy fats. Other nutrients which you need to build muscles include potassium, selenium, calcium, magnesium, copper, iron and different vitamins. Below we have mentioned some of the foods which will help you meet your entire nutrient requirement to build muscle.
List of Foods to Build Muscle:
1.) Eggs to Build Muscle
Egg whites are well-known for having protein, which is the building block of muscle growth. In fact, egg whites contain high quality of protein with all the nine essential amino acids required for optimal muscle recovery and building. Apart from protein, the egg also contains valuable minerals such as zinc, calcium, and iron.
Also, egg yolks are an excellent source of Vitamins, including A, E, K and a variety of B vitamins such as B12, folic acid, and riboflavin. All these nutrients are vital for speeding up your metabolism and converting fat into energy.
Suggestions:
- To build muscles and remain healthy, you should eat one or two eggs daily.
- You can cook eggs in different ways like boiled, pouched or scrambled.
- Egg whites, particularly from hard-boiled eggs are generally suggested.
2.) Chicken Breast to Build Muscle
Another food which is ideal to get lean muscle is chicken breast. It is an excellent source of lean protein, which can be synthesized easily to repair muscle tissue and other cells damaged due to powerful workout.
Chicken breast is also known for having other bodybuilding friendly nutrients such as Vitamin B6, Selenium, Iron, Zinc, and Niacin.
Suggestions:
- Roasted, grilled or baked chicken breast dishes are some of the best options to get lean muscle-building protein in your diet.
- You can also go for chicken breast in salads and soups as well. But, make sure that you eat it without the skin.
3.) Milk to Build Muscle
Milk is another one of an essential muscle foods. It contains two high-quality proteins – Casein and Whey. Whey protein gets broken down quickly into amino acids and gets absorbed easily into the bloodstream. On the other hand, Casein is digested slowly by the body. It gives the body a stable supply of smaller amounts of protein for a longer time period.
In addition to this, milk is also packed with essential minerals and vitamins, healthy carbohydrates and fats which your body requires to build muscle. Plus, being an electrolyte, milk also helps reload what is lost in sweat at the time of workouts and keeps your body well hydrated.
Suggestions:
- Drink a glass of skim milk after your every workout. Some studies suggest that one should drink chocolate milk after a workout because it has a perfect combination of carbohydrate and protein. Though remember to take it in moderation.
4.) Salmon to Build Muscle
Fish, mainly salmon, is considered to be one of the best foods for muscle building. Salmon is known for helping you build lean muscle and burn fat due to its unique combo of long-chain omega-3 fats EPA and DHA, B Vitamins and very high quality of protein.
Apart from above, salmon also contains other nutrients such as magnesium, iron, calcium and selenium which support lean muscle building, recovery, and repair.
Suggestions:
- Have some grilled salmon with green vegetables or a salad once or twice in a week.
- If possible, you should go for wild salmon. In case you don’t like fish, you can go for a fish oil supplement to build muscle fast.
5.) Quinoa to Build Muscle
As quinoa is rich in protein and low in calories, it is a perfect food for building lean muscle. The protein it has consist all the nine essential amino acids. This means that it is a complete protein package that cab help build and repair muscles fast and effectively.
Other than this, quinoa also is a great source of riboflavin, Vitamin E, Fiber, Calcium, Potassium, Iron, Phosphorus, Folic acid, Beta-Carotene, and Magnesium.
In addition to this, the ecdysteroids present in quinoa boost increased muscle mass and help lower fat mass. Plus, it is gluten-free and cholesterol free. So it is a must food to include in your diet to build muscle.
Suggestions:
- Quinoa tastes great and is very simple to cook. You can add it to your soups and salads and even cook it with meat and green vegetables.
- Eat quinoa after your workout to help build muscle faster and stronger.
6.) Legumes to Gain Muscle Fast
If you are very serious about building muscle, it is strongly recommended that you include more legumes in your diet. Legumes of different kinds are considered to be highly nutritious sources of protein, fiber, and complex carbohydrates.
Protein helps develop and maintain muscle strength. Fiber is essential for maintaining proper insulin response, which helps in absorption and use of different nutrients. And, complex carbohydrates are known for giving a more stable and longer-lasting supply of energy for your workout.
Suggestions:
- Some of the most common legumes include kidney beans, pinto beans, lima beans, navy beans, chickpeas, black beans, lentils and black-eyed peas. You can also eat legumes in salads or soups.
7.) Spinach to Build Muscle Fast
Spinach is another one of the best lean muscle foods which help build strong, ripped muscle in quick time. According to some researchers, it has been found that the phytoecdysteroids present in spinach can help increase muscle growth up to twenty percent.
Also, the presence of calcium in spinach helps calms the muscles to prevent cramping at the time of training. Also, spinach is rich in iron content which is also essential for muscle-building.
This green leafy vegetable also has l-glutamine and amino acids which are vital for effective muscle contractions. In addition to this, spinach is also useful for increasing your metabolism rate, enhance your energy level and burn the extra fat.
Suggestions:
- To maximize the nutritional value and help build muscle, you should have raw spinach juice or salad in your diet.
- You can also steam the leaves lightly and eat them with your sandwiches.
8.) Flaxseeds to Gain Muscles
Flaxseeds are known to be an over all package of many essential nutrients that are vital for losing body fat and gaining muscles. The seeds are considered to be among the best plant sources having omega-3 essential fatty acids. These fatty acids help control inflammation which in turn prevents muscles from getting sore after a vigorous workout and the body heals the muscles faster.
Also, flaxseeds are a great source of fiber which helps boost energy and increase your stamina. They are also a good source of complete protein, having all the essential amino acids that your body needs for building muscle.
Suggestions:
- Grind some flaxseeds to get the most benefits from them.
- Take a tablespoon of grounded flaxseeds daily with yogurt or milk before going to sleep.
- You can also consume flaxseeds with cereals, soups, salads, protein shakes and smoothies.
9.) Almonds to Build Muscle
Another healthy choice which you should include in your diet to build muscles is almonds. The protein, vitamin 3 and in almonds are considered to be very beneficial for your muscles.
The powerful antioxidants present in almonds help battle free radicals. These antioxidants also help in recovering quicker from your workouts. Almonds also have energy-boosting nutrients like copper and manganese. Almonds can also help you burn fat and lower the risk of numerous heart diseases and high cholesterol.
Suggestions:
- Have one or two servings of almonds every day.
- One serving of almonds is equal to one handful or 24 almonds.
- Soaked and dry roasted almonds are preferred more.
- Avoid eating fried almonds.
- NOTE: Eating almonds in excess can really increase your caloric intake.
10.) Sweet Potato to Build Muscle
Sweet potatoes are also considered to be excellent for a bodybuilding diet because of their richness potassium, fiber, and vitamin content. You can have them as a post-workout snack. They are rich in complex carbohydrates which replenish your glycogen stores after an intensive workout.
Additionally, sweet potatoes are loaded with carotenoids, Vitamins B6, C, E, D, copper, iron, magnesium, and quercetin which are vital for a healthy body. Being packed with fiber, sweet potatoes are also useful in controlling appetite, burning fat, and maintaining healthy digestion.
Suggestions:
- After an intense workout, eat grilled or roasted sweet potatoes, preferably with a good source of lean protein like grilled chicken.
NOTE: Along with the above-listed foods, you should drink plenty of water throughout the day as hydration is an important key to building muscles. As our body is made up of 70 percent water and our muscle tissue is consist of about 75 percent water, it becomes important to keep yourself well hydrated. Keeping your muscles hydrated will help improve strength, maintain right energy levels and help in proper digestion.
