Food and physical exercise are important if you want to build lean muscle. It's important to challenge the body through physical exercise to get started. However, without adequate dietary assistance, the progress will be halted.
High protein foods are very important for muscle building, but carbohydrates and fats are also energy sources that are required. If your goal is to develop lean muscle, you can focus on exercising daily and eating more calories per day from muscle building foods.
Here are five of the best foods for muscle gain.
Eggs
Eggs contain high-quality proteins, good fats, and other essential nutrients such as B vitamins and choline. Proteins are made up of amino acids, and the eggs contain a significant amount of amino acid leucine, which is especially essential for muscle gain. B vitamins are also essential to a number of processes in the body, including energy production.
Salmon
Salmon is a perfect choice for bodybuilding and general health. Every 3-ounce (85-gram) salmon serving contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids, and many essential B vitamins. Omega-3 fatty acids play an important role in muscle health and can improve muscle gain during workout programs.
Chicken Breast
There is a fair explanation of why chicken breasts are considered a favorite for muscle gain. They are filled with protein, each of which contains around 26 grams of high-quality protein. They also contain generous quantities of B vitamins niacin and B6, which may be of particular importance if you are active.
These vitamins allow the body to function correctly during physical activity and exercise that is required for optimum muscle gain. What's more, some study has shown that higher-protein chicken-containing diets can help to lower weight.
Greek Yogurt
Dairy contains not only high-quality protein but also a combination of fast-digestion whey protein and slow-digestion casein protein. Some study has shown that people experience an improvement in lean mass as they eat a mixture of fast-and slow-digestion milk proteins; however, not all milk products are equivalent.
For example, Greek yogurt also contains approximately twice as much protein as normal yogurt. Although Greek yogurt is a healthy snack at any time, eating it after a workout or before bed can be helpful due to its mixture of fast-and slow-digestion proteins.
Tuna
In addition to 20 grams of protein per serving of 3 ounces (85 grams), tuna contains large levels of vitamin A and many B vitamins, including B12, niacin, and B6. These nutrients are essential for optimum fitness, energy, and exercise efficiency. Also, tuna supplies significant quantities of omega-3 fatty acids that can enhance muscle health.
This may be particularly important for older adults. Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age.
