8 Choices of Muscle-Building Foods to Know

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8 Choices of Muscle-Building Foods to Know
8 Choices of Muscle-Building Foods to Know
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In addition to regular physical exercise, a balanced nutritional intake by eating muscle-building foods is also important to increase the body's muscle mass. That way, the results you get can be maximized and your body feels he althier and fitter

Muscular body is often a dream for some people. Various types of exercise are also done to build and increase muscle mass. However, strong body muscles can not only be obtained from physical activity, but also the consumption of nutritious foods.

8 Choices of Muscle-Building Foods You Need to Know - Alodokter

Foods high in protein are one of the main intakes to form strong body muscles. In addition, carbohydrate and fat intake is also needed as an energy source.

List of Muscle Building Foods

For those of you who are undergoing a muscle mass building program, there are several muscle-building foods that you can consume, namely:

1. Egg

Consuming whole eggs regularly is good to meet daily protein needs. In addition, both egg whites and egg yolks both contain large amounts of the main muscle-building and strengthening components.

These components include the amino acid leucine, phospholipids, omega-3, as well as vitamins B and vitamin D. Therefore, make sure you eat whole eggs to build he althy and strong muscles.

2. Chicken breast

In addition to eggs, chicken breast is also one of the muscle-building foods that is a pity to miss. In 100 grams of chicken meat, contained about 25 grams of protein. This figure is a high enough amount to meet daily protein needs.

Several studies reveal that a controlled intake of high protein, such as the consumption of chicken breast, can help reduce fat in body tissues. In addition, chicken breast is also rich in vitamin B5 and vitamin B6 which can keep the body in shape while you are exercising.

3. Lean beef

Lean beef is also included in the list of muscle-building foods. This food is also a source of high-quality protein, B vitamins, and various types of minerals that can trigger muscle building.

4. Know

If you are vegetarian, you can eat tofu as a meat substitute. A serving of raw tofu or the equivalent of 125 grams contains 10 grams of protein, 5 grams of fat, and 2 grams of carbohydrates.In addition, tofu is also known as a good source of calcium to maintain muscle and bone strength.

The type of soy protein contained in tofu is even considered one of the highest quality vegetable proteins.

5. Low fat milk

Low fat milk contains protein, carbohydrates, vitamins, and minerals that are important for muscle growth. Several studies have also proven that drinking milk regularly accompanied by physical exercise can increase muscle mass.

6. Seafood

Seafood is also referred to as an important nutrient intake for building muscle, because it is rich in omega-3 fatty acids, protein, B-complex vitamins, and selenium. All these nutrients play an important role in muscle growth and formation.

Therefore, if you want to add protein intake to your diet without consuming too many calories, various types of seafood such as salmon, tuna, tilapia, and shrimp, can be a good choice.

7. Fruits and vegetables

Consumption of fruit and vegetables is also important to balance the body's nutritional needs. Various types of fruits and vegetables contain fiber, vitamins, minerals, and fluids that can provide many benefits for the he alth of the body, including muscles.

Some good fruit and vegetable choices for muscle building include oranges, apples, bananas, grapes, pears, watermelon, berries, broccoli, spinach, tomatoes, cucumbers, asparagus, bell peppers, and mushrooms.

8. Nuts and seeds

Nuts and seeds are good sources of high-quality carbohydrates that contain small amounts of protein for added energy and fiber, vitamins and antioxidants that are beneficial for repairing muscle damage.

You can add a wide selection of nuts and seeds to your daily diet, such as salads, breads and cakes.

Various types of nuts that you can consume as muscle-building foods, such as almonds, cashews, pistachios, or peas. While grains that you can consume include chia, oatmeal, or quinoa.

Those are the choices of muscle-building foods that you can consume. However, foods that are good for muscles are not just high protein, but a combination of nutritionally balanced foods and consumed in sufficient or not excessive portions.

In addition to consuming muscle-building foods, don't forget to fulfill your fluid intake and exercise regularly, especially strength training which is good for muscles. That way, you can get a muscular and he althy body.

If you still have questions about muscle-building foods, you can consult a doctor. In addition, the doctor can also make a diet plan that is right and according to your condition. If necessary, you will be advised to take additional supplements as needed.

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