Here is some best food to build muscle

By now, most people understand the importance of protein in building muscle, but what other muscle building foods are good and needed by your body. During training and exertion, weights and loads cause damage to muscle fibers. These damages activate the recovery process that leads to the growth of muscle cells. In order for growth to occur, amino acids are needed (proteins are built from amino acids), and they are the basic building blocks of life. In order to grow, muscles need something other than protein.

Muscle building food

Lifting weights and exertion consumes energy stored in the form of muscle glycogen, so healthy portions of carbohydrates should be included in the diet to replenish muscle glycogen stores and increase insulin, a hormone that helps deliver amino acids to muscles. So you need to eat foods that are rich in protein, and we bring you foods that have plenty of protein in them.

Quinoa

Not all people eat meat, but what about valuable protein if you don’t eat meat? The answer to that question is quinoa. A cereal that grows in South America and is full of protein, literally because it contains all nine essential amino acids. Also quinoa does not contain gluten, is easily digestible and is full of fiber, magnesium and iron. It is therefore not surprising that the Incas called quinoa the mother of all grains.

Almonds

Another plant food that is full of protein. Only ¼ cups of almonds contain almost 8 grams of protein, which is almost 2 grams more than a typical egg. Almonds are also an excellent source of unsaturated fats, which are good for the heart, and magnesium. Magnesium is a mineral used in more than 300 biochemical reactions in the body and is known to be involved in protein synthesis.

Lean cheese

There is probably no bodybuilder who does not consume lean cheese. Just read the nutrition label and you will see why. Just ½ cups of lean cottage cheese contains 14 grams of protein in just 80 calories with less than 2 grams of fat. Simply put lean cheese, your favorite fruit, water in a blender and you have a meal full of protein.

Oysters

Although not known as a food that helps build muscle, oysters are another secret specialty used by bodybuilders. 100 grams of cooked Pacific oysters contain more than 20 grams of protein and only 5 grams of fat.  Like magnesium, zinc is another mineral that is necessary for protein synthesis, which puts oysters at the top of food to build muscle.

Chocolate milk

When you were little, you were probably told that milk is good for growth. But now that you’re an adult milk is still just as important. Because milk is a food of animal origin, it provides all the essential amino acids, while at the same time offering very little fat, especially skim milk. The benefit of milk is even greater since it mixes very well with whey protein.

Lean beef

Red meats like beef are a great source of protein, so avoiding such meats would be a mistake. Just 100 grams of beef contains more than 27 grams of protein. Although such a portion contains 11 grams of fat and about 200+ calories, what separates this meat from other competitors are the additional vitamins and minerals it contains. Beef is full of vitamin B12, zinc and iron, substances that are important for muscle growth and development.

Soy

Whether served as tofu or soy milk the benefits of soy simply cannot be compared to any food of plant origin in terms of muscle building. One cup of cooked soy contains about 20 grams of amino acids. Soy is also full of other important vitamins and minerals, making soy the best alternative to meat.

Eggs

Quick and easy to prepare, delicious to eat, eggs are a key nutritional component of anyone looking to build muscle. Each egg has 5 to 6 grams of protein in just 60 calories. But it’s not just the amount of protein that makes it so special. Egg protein is considered the easiest to use protein with the highest biological value of any other food. This means that egg protein is most effectively used for muscle growth.

Chicken and turkey

What can we say about chicken without it already being said? Chicken is at the very top of muscle growth food for a reason. 100 grams of pure white chicken breast contains almost 31 grams of protein and only 4 grams of fat. So when it comes to protein to fat ratio, chicken is a complete hit.

Fish

When it comes to building muscle, it is the fish that beats the competition. Take salmon for example. Not only is it full of about 25 grams of protein per 100 gram serving, but it also contains a lot of other healthy nutrients that only a fool would not consume. Salmon contains heart-healthy unsaturated fats and omega-3 fatty acids. He is also a great source of vitamin D. Overall, fish, such as tuna or salmon, are simply the best.