What to eat to build muscle

What to eat to build muscle is a topic that many people are very concerned about. In our lives, we often see many boys thinking about how to have perfect muscles like Giant Johnson. We also know that the best way to increase muscle is to exercise more, but in our lives, many people have a lot of life pressure and work pressure, so the opportunities to exercise become very few. Therefore, people think that food has a good effect on muscle growth, so what to eat to build muscle?

1. Lean beef

Lean ground beef has only 154 calories, but it provides ten essential nutrients, including iron, zinc, and B vitamins. What’s more, it provides your body with high-quality protein (not all protein is created equal), and a high level of amino acids that work with insulin to promote muscle growth. For those trying to lose weight, this should be good news -- 3 ounces of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories.

2. Skinless chicken

Like beef, it is an excellent source of high-quality protein, which is important for muscle maintenance and repair, bone health and body weight. Of course, there are many ways to cook and prepare chicken. Go to the store and you can easily find chicken cut into individual serving sizes that can be seasoned and cooked quickly.

3. Cottage cheese

Not many people know this, but cottage cheese consists of relatively pure casein. For those who don't know, casein protein is a slow-digesting protein, which means it's perfect for muscle maintenance. This is useful, especially for those who have no choice but to go for a long time without eating. Not to be forgotten, cheese is also an excellent source of vitamin B12, calcium, and other important nutrients. My advice: buy the fat-free or low-fat version.

4. Eggs

Eggs contain high-quality protein, nine essential amino acids, cholesterol, suitable fats and vitamin D. All in all, they are the best value for money. Please note that eggs are not harmful to your health, as many studies have shown.

5. Whey protein

There is a reason why whey protein supplements are the most popular supplement in the bodybuilding world: because they provide a quick and convenient source of protein at a reasonable price. Bodybuilders usually use them when they wake up, right after a workout, mixed with some food. However, for those of us non-bodybuilders, simply using it after our workouts can be very effective for muscle gains. Don't rely on it completely. It is more important to get high quality protein from whole foods and use whey protein as a boost. There is so much more about whey protein, if you want to learn more, click here to read a comprehensive article I wrote on how to best benefit from it.

6. Tuna and other fish

High in protein, low in fat, and rich in omega-3 fatty acids. The key here is omega-3 fatty acids. Not only are they essential for health reasons, but also because they improve fat loss and ensure proper functioning of your body's processes, such as your metabolism.

7. Oatmeal

Oatmeal is an ideal carbohydrate source due to its low glycemic index (GI) value and minimal processing. The benefits of a low GI diet are as follows: better trace element profile and more fiber, increased satiety, reduced hunger, lower subsequent energy intake (second meal effect), and weight loss.

In short, enhanced weight loss, for those who want to lose weight, and a constant source of carbohydrates for muscle preservation.

8. Whole Grains

Whole grains digest more efficiently, provide more nutrients than refined grains, and promote sustained energy levels and overall health. For example, brown rice may help you boost growth hormone levels, which is essential for promoting muscle growth, weight loss, and strength gains.

9. Fruits and vegetables

Top 10 foods for muscle, eat muscle, muscle dietFirstly, fruits and vegetables are rich in antioxidants, which are necessary for the healthy functioning of your immune system. Second, they provide a ton of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body needs these fruits and vegetables to provide fiber, which helps the body eliminate substances that the body does not need.

What to eat to build muscle? Looking at the introduction above, I believe everyone has a good understanding of what kind of diet can build muscle. Skinless muscles, lean beef, tuna and other foods are rich in high-protein foods. These foods can not only provide the necessary nutrients for the human body, but also provide calories and promote muscle development. I hope our introduction can be helpful to everyone.