Top 10 Foods That Build Muscle

Work out all day and all night if you want, without a proper nutrition plan most of that effort will go to waste. What you do outside the gym is the only thing that really makes what you do inside effective. There are a lot of factors to consider when you construct a diet plan, but the main ingredient is always going to be protein. If you are trying to build muscle your diet should be 30 to 40 percent protein in order to supply the proper amount of amino acids your body will need to build muscle. Not all proteins are created equal so here is a list of some of the best sources.

1.Whey Protein

Start with the basics. Whey-based proteins are easily digested and provide the most protein with the least amount of relative calories when compared to other supplements. Whey usually comes in a very convenient powder that can be easily mixed and usually tastes pretty good.

2.Eggs

Egg whites are the portion of the egg that contains most of the protein. The yolk is often excluded because of the high volume of fat but it also contains most of the nutritional value including choline which can improve cardiovascular health. In order to take full advantage of a food so high in lutein, choline, zeaxanthin, vitamin A and vitamin B12, mix in one yolk for every five or six whites.

3.Chicken

Ideally, you should consume a meal consisting of a complete protein every two to three hours. Animal meats contain complete protein and chicken breasts are very lean making them one of the best options for a muscle building meal.

4.Wild Salmon

Wild salmon are not only another source of a complete protein but they also contain high levels of omega-3 fatty acids. These long chain fatty acids help maintain cell membrane integrity, improve insulin sensitivity, promote growth and oxygen transfer and increase metabolic rate.

5.Beans

Beans are high in fiber, iron, protein and folate making them ideal for balancing all the protein you need with the fiber and vitamins that help your body use it. You can also mix legumes with grains, nuts or dairy products to obtain a complete protein.

6.Quinoa

You may not be as familiar with this grain, but it is one of highest quality foods you can incorporate into a muscle building diet. It is an excellent source of protein, vitamins minerals and essential fats.

7.Peanut Butter

As long as it’s not covered in chocolate, peanut butter is an easy way to incorporate some essential fats and protein into your diet. It makes a great snack but you should stick to the natural organic peanut butter that doesn’t contain all the added sugar and hydrogenated fats.

8.Dairy

Another good source of protein along with calcium and vitamin D. Cottage cheese and ricotta are also good dairy products to add to foods or on their own. The only drawback to milk is it is a simple carbohydrate and should be consumed in moderation and not late at night when the body doesn’t need the readily available energy.

9.Almonds and Walnuts

Nuts in general, like peanuts, are a good source of protein. They also have the added benefit of tasting good and being portable. Natural almonds and walnuts are especially high in protein, polyunsaturated fats, vitamin E, fiber, magnesium and phosphorous.

10.Soybeans

Although last on the list, these are possibly the perfect protein food. Half of their calories come from protein and they contain no saturated fat.