Hey dear, we are glad to tell you that you are going to read the most detailed and informative article on muscle building foods across the web; also we request you to comment on your views on this topic even if we miss anything very important from your side at the end of this post.
So, reading this article only because you are planning to build muscles or you are on a journey to muscle building. Either way, you are, it is essential to know about foods that you will eat during your trip because it is more important than your workout.
You may think of spending extra hours in the gym and performing repetitive sets for each exercise. Still, if you are not focusing on your diet, it will not make any sense because there are two fundamental things to remember when building muscles, tearing your muscles by working out, and allowing it to recover with proteins and nutrition.
In this article, we have listed below the top 20 protein-rich foods according to their percentage that can help you at every step for your muscle growth and recovery. But before you go through them, let us tell you a few more essential things on how much you need to eat.
Eat more calories than you burn.
It is very important to eat more than you burn every day to build muscles and achieve a beautiful shape. This is different than a weight loss diet.
Therefore, before you start your journey, you must list all those available foods in this list with a detailed calorie calculation along with your daily calorie requirement according to your body weight, age, height, current goal, and workout activity level from this online calorie calculator.
If you are unable to fill up your daily calorie requirements from foods, then try consuming, buttermilk will help you reach your daily calorie needs.
List of 20 protein-rich muscle-building foods
Since amino acids are also the primary building block for muscle tissue recovery, which is available in all protein-rich foods in large amounts, in this list, we will discuss those veg+non-veg foods that have the highest protein content.
Several of them also incorporate healthy fatty acids, digestion-supportive carbohydrates, and micronutrients, like magnesium and zinc.
- originated in Southeast Asia, they are low in saturated fat and cholesterol and a good source of protein, fibers, and heart-healthy omega-3 fatty acids; add at least 25g soy protein daily in your diet better to take boiled soybeans.
- It contains 13 grams of protein per 100 grams of consumption. Buy it Here
- Even though rabbit meat is not widespread across the world, Compared to chicken, veal, turkey, lamb, beef, and pork, the rabbit has the highest amount of protein, the lowest fat, and calories per kg.
- Rabbit meat is served as a healthy and nutritious alternative to other non-vegetarian foods for muscle building. It is advisable to eat rabbit meat once a week if available in your locality.
- hemp seeds are healthy to eat and do not cause any intoxicating effects; it also can help reduce stress and anxiety. They are fiber-rich, and a natural appetite suppressant assists you to burn more fat. If you are obese, then you must include 20gram of hemp seed in your breakfasts.
- It contains 33.33-grams of protein Edestin and albumin per 100-gram serving, which is very easy to break down. It also contains 50 grams of healthy cholesterol-free fat. In the end, it is safe to use and legal to consume in more than 50 countries in the world. You can buy it here or here.
- This one is the most famous food for muscle building. It is low in cost, and also you can eat chicken every day. It is readily available across the world and also easy to cook.
- It contains a massive amount of protein (around 27 grams) and low fat (14g) and average calories (239kcal) per 100-gram serving. We recommend you consume boiled, grilled, roasted, or baked rather than oil-fried as it can lead to various health issues.
- Goat meat holds 20% iron, Good amount of protein (27gram), and lowest saturated fat (0.9gram), 143 kcal calories, and 75mg cholesterol, “Goat meat is nutritiously the best food for muscle building. We recommend you to cat goat meat not more than once in a day as it is a bit tough to digest.
- All fishes are high in omega-3 fatty acids and hold 25 grams of protein per 100-gram consumption. Most of them are cholesterol-free and negligible in fat, also very easy to digest, which makes them one of the best food for workout lovers.
- We recommend you eat fishes twice daily as it is only suitable for health, but remember to consume roasted one, not the fried ones. Eating fried daily may lead to tons of health problems.
- Peanuts are another dry fruit with high protein and healthy nutrients, like fiber, magnesium, heart-healthy fat, iron, and antioxidants that help faster muscle recovery.
- Per 100 gram serving of peanut can provide you 567 kcal of energy, 25-gram protein, 18-gram carbohydrate, 56-gram healthy cholesterol-free fat.
- This is one of the cheapest protein sources among others; There are almost 400 different types of beans are available, among them mostly usable are kidney beans which contains nearly 22-gram protein, 3-gram cholesterol-free fat, 340-kcal energy, and 70-gram carbs per 100-gram serving which is an excellent alternative to any other costly muscle building foods.
- We recommend you eat this with rice or chapati four times a week so that it can help you to fill your daily need for high-quality protein.
Mung bean (Hindi: मूँग)
- High Antioxidant, Rich in Potassium, Magnesium, and Fiber, and protein. Mung bean is mainly cultivated in East Asia, Southeast Asia, and the Indian subcontinent, so it is low in cost and readily available in any part of the country.
- According to USDA Legacy, Mung beans provide 23.86 grams of protein, 357 kcal energy, 1-gram fat, 62-gram carbohydrates, and no cholesterol per 100-gram serving. We recommend you to eat sprouted mung beans daily in your breakfast with sprouted chickpeas (चने).
- Chia seeds are high in good quality protein, fiber, antioxidants, and Omega-3 Fatty Acids. Chia seed can be consumed dry whole or grinded chia seed can be served as sprinkled on yogurt, oatmeal, or salad. But it is essential to remember that chia seeds soak a high amount of water so it can dehydrate you.
- Per 100 grams of serving chia seed can provides you 17 grams of raw protein, 43 grams of carbohydrate, 31-gram fat, 0mg cholesterol, and 486 kcal energy. These high nutrients make it a must-eat food for muscle building beginners. But don’t eat them more than 10 grams a day as they can cause bloating.
- Cheese is an excellent source of protein that provides 25 grams of pure protein per 100 grams of serving. It is also a rich source of calcium and some other essential nutrients which also can help you to lose weight. Cheese contains 21 grams of saturated fat per 100-gram of serving with 402 kcal energy and 105mg cholesterol.
- So, it is good for muscle recovery, but consuming a high amount of cheese can be unhealthy for you.
- Similar to hemp seeds, pumpkin seeds are another source of pure protein having a high level of fatty acids; these are useful for men’s to promote fertility and reduce Prostate problems, making them excellent muscle building food.
- Per 100 gram serving of pumpkin seed can provide you 19 grams of raw protein, 19 grams of cholesterol-free, 54 grams of carbohydrate including 18-gram fiber, and 446 kcal energy. So, we recommend you to add this to your breakfast if available.
- Carbohydrate-free and packed with protein, Greek yogurt will quickly become a favorite muscle-building snack.10 grams of protein per 100 grams (3.5 ounces) serving