They are a nutritious source of high-quality protein, healthy fats, and essential nutrients like B vitamins and choline. Protein is composed of amino acids, and eggs are rich in the amino acid leucine, which is vital for building muscle
Salmon is a delicious fish, and also a fantastic option for boosting your muscle strength and promoting overall health. With approximately 17 grams of protein and 1.5 grams of omega-3 fatty acids in each 3-ounce serving.
Chicken breasts are a great source of niacin and B6, two important B vitamins that can play a crucial role in supporting physical activity and muscle gain.
Tuna is also a great source of omega-3 fatty acids, which have been linked to a variety of health benefits, including supporting muscle health.
Beef is a nutrient-dense food packed with protein, vitamins, minerals, and creatine, which aid in muscle building. Lean red meat can also enhance lean mass gains during weight training.
Shrimp is a low-fat, low-carb, and high-protein food that contains the essential amino acid leucine. Leucine is vital for muscle growth, and adding shrimp to your diet is an easy way to consume muscle-building protein.
Low-fat cottage cheese is a protein powerhouse with 28g of protein per cup, containing leucine which aids in muscle building. Choose the fat content that suits your calorie needs. Cottage cheese makes for an excellent muscle-building snack.
Turkey breast is a low-fat and low-carb source of protein. It's rich in niacin, a B vitamin that aids in the processing of fats and carbs. Optimal B vitamin levels support muscle gain by enhancing exercise performance.
Tilapia is a protein-rich seafood item containing 23g of protein per 87-gram fillet, along with vitamin B12 and selenium. Vitamin B12 supports blood cell and nerve health, enabling you to perform exercises crucial for muscle gain.
Beans, including black, pinto, and kidney beans, are protein-rich, with 15g of protein per cup of cooked beans. They're high in fiber, B vitamins, magnesium, phosphorus, and iron, making them a nutritious option for lean muscle gain.
Edamame is a protein-rich and fiber-rich food. It's also a good source of folate, vitamin K, and manganese, with folate aiding in amino acid processing. Folate is crucial for optimal muscle mass and strength, especially in older adults.
While protein is crucial for building lean muscle, carbohydrates provide energy for physical activity. Cooked quinoa, with 40g of carbs per cup, 8g of protein, and 5g of fiber, is a nutritious source of energy, magnesium, and phosphorus.
Scallops, along with other seafood like shrimp and tilapia, offer protein with minimal fat. These low-fat protein sources are ideal for adding to your diet without consuming too many calories.
Peanuts are a great source of protein, unsaturated fat, and carbs, with 7g protein and 166 calories per 1oz serving. They're also high in leucine, making them a good choice for muscle gain.