The top 10 Muscle Building Foods to gain muscle mass

10- Muscle -Building -Foods -to -gain- muscle mass

Building Muscles is one of the most common craziest in youngster whether it may be men or women. Looking for building muscles with less time and training? Looking for gain big mass muscles with less effort? Most of the individuals go to the gym and do a hard workout to retain muscles but didn’t get expected results. There are several reasons behind not getting acceptable results to gain muscles. As my personal experience, most of the personal trainer train hard, but don’t give the proper heck on a diet. As diet containing proteins and nutrition plays a very important role in building muscles as hard training plays. But it’s time to be smarter you should know how nutrient and proteins works to build muscle along with its strength. To build muscles you need foods containing different proteins, nutrients, fruits, carbs, etc. Fruits and vegetables contain variety of  minerals and vitamins which help your body to recover after workouts. Protein plays a vital role in building mass muscles as it helps to maintain and build muscles. But now day muscles builder and trainer become smarter as they know how protein rich food helps to build muscle. There are several foods which will help you to build muscles. Here we are trying to list the 10 Muscle Building  foods helps you to build muscle with less efforts and time. Try to include this protein and Nutrients full muscle building foods to your daily diet to retain muscle gain.

1.  Whole Eggs

egg-Muscle Building Foods

Eggs is one of the most suggested foods to build muscles. Eggs are rich source of proteins. As eggs are quick and simply to prepared. As they are chip containing high quality proteins helpful in building muscles. Along with rich proteins source eggs also contain amino acids, fats, choline and vitamin D. Eggs are key diet component of muscle builder people. Single egg is loaded with near about four to six grams of proteins which most efficient to build muscles. Try to add eggs to your diet to build muscles.

Health Benefits of Eating Eggs

  • Helps in Weight loss
  • As Rich in Protein helps to build muscle
  • Helps to increase Good Cholesterol levels
  • Rich Source of vitamins such as Vitamin B12, B2, A, E

2.  Oily Fish (Tuna, Salmon)

Oily Fish-muscle gain food

Fishy oil not only helps to build muscle but having several health benefits also. Oily fish comes in a top of when we are discussing about muscle building foods. Fish like tune, Salmon loaded with rich source of proteins. As fish is rich in protein and omega 3 fatty acids which helps improve your heart health. Fish not only helps to build muscle but also having several health benefits as help to recovered form fat loss responsible for proper functioning of body. So try to add fish like Tuna, Trout, Kipper, Whitebait, salmon to your diet helps you to build muscle.

Health Benefits of Eating Fish Oil

  • Helps in Weight loss
  • Helps to build muscle
  • Helps in Preventing Cardiovascular disease
  • Helps in preventing form skin and oral cancers
  • As they rich in Omega 3 fatty acids helps to improve heart health

Also Read- Foods to get six Pack Abs

3.  Lean Beef

lean beef-muscle building food

As lean Beef is prefect diet food to build muscles. As lean beef is loaded with all the nutrients which helps in building muscle. Lean beef is loaded with iron, vitamin B 12, Zinc. Amino acids and high quality protein work with insulin to support muscle building.

Health Benefits of Eating Lean Beef

  • Helps in Weight loss
  • Helps in strengthen bones, teeth and muscle
  • As it is loaded with high quality proteins helps in muscle building
  • Improves heart health by lowering the risk of cardiovascular disease

4.  Fruits and vegetables

Fruits and Vegetable - Muscle Building Food

Fruits and vegetables are not just responsible for healthier health but also helps to promote muscle building. Fruits and Vegetables are loaded with proteins, fibers and nutrients. As they are high source of antioxidants which cause proper functioning of body immune system. Fruits and vegetables higher in Potassium helps in preventing formation of kidney stones. Study show that foods with high fiber helps in weigh loss.

Health Benefits of Eating Fruits and Vegetables

  • Helps in Weight loss
  • As they rich in Protein helps to Build Muscle
  • Helps to prevent form Kidney Stones
  • As they having antioxidants properties responsible for proper functioning of Body

5.  Berries

berries-Muscle gain food

Strawberries, Blackberries are mostly recommended nutrition foods. As they are rich in proteins, Nutrients having antioxidant and phytochemical properties helps to prevent from several disease like cardiovascular disease, cancers, diabetes and high blood pressure.Berries is one of the most recommended food to lose weight.

Health Benefits of Eating Berries

  • Helps in Weight loss
  • Helps to building muscle
  • Helps to boost heart health
  • Helps to lower the blood pressure
  • Helps to prevent form certain cancer and diabetes diseases

6.  Milk Chocolate

Milk chocolate-mass muscle gain food

We are aware of health benefits of milk. As milk is comes from animal having all the essential amino acids which are very low in fats. As milk is easily mixes whey proteins available chocolate and strawberry. Chocolate Milk are reached in Protein, calcium and carbohydrate. Calcium is responsible for strengthen the bones and teeth.

Health Benefits of Milk Chocolate

  • Milk Chocolate also help in Weight loss
  • Helps in Boosting Power workout recovery
  • Helps in Boosting Carbohydrate supplement
  • Helps in muscle repair as it content proteins source

7.  Beans

beans-Muscle Building Food

Beans are cheapest food to build muscle. Beans are widely available foods as it rich in fiber, low in fat containing healthy muscle building proteins. In addition to fiber and proteins beans also be called as power house of nutrients as it contains antioxidant, vitamins and mineral such as iron, copper, Magnesium etc. As they are low in fats helps to lose weight.

Health Benefits of Eating Beans

  • Helps to fight with cancers
  • Beans are helpful managing diabetes
  • Beans helps in preventing heart disease
  • As they are rich in fiber content helps to lose weight
  • As they are rich in healthy protein helps to build muscle

8.  Whey Protein

Whey Protein-Muscle Building Food

Whey protein is one of the most recommended diet by personal trainer and health specialist to build muscles. As they are one of the most effective and cheap protein diet to build muscle. Study show that including of Whey Protein helps in Lose fat and Preserving muscle.

Health Benefits of Eating Whey Protein

  • Helps in lower the blood pressure
  • Helps in Prevent form type 2 diabetes
  • Whey Proteins are excellent source of proteins helps in muscle building
  • As it contain highly protein helps you to free from hunger longer time (Weigh loss)

Also Read- Foods to gain Weight faster

9.  Chicken

chicken-Muscle Building Foods

what say about the chicken? Chicken is one of the most popular diet for health. As Chicken are rich source in proteins helps to build muscle. Chicken supply required mineral and vitamins to body helps in losing weight. Study show that consumption of chicken helps in reduce the risk of Cancer.

Health Benefits of Eating Chicken

  • Helps in Weight loss
  • Reduce the risk of cancer disease
  • Helps in controlling blood pressure
  • As they are high in protein helpful muscle building

10.  Oysters

oyster- Muscle gain food

Oysters are one of the known friend of Muscle builder. As it provides number of healthy nutrients, minerals and supplements to body to stay fit and healthy. According to study 200 grams of cooked Oysters contain 40 grams of proteins with 10 grams fats only. As zinc plays a very vital role in synthesis of Proteins. Oysters not only helps in muscle growth also helps in Weight loss, helps to body tissue repairs, improves immune functioning, reduce blood pressure etc.

Health Benefits of Eating Oysters

  • Improves blood circulation
  • Helps in lowering the blood pressure
  • Helps in lowering the cholesterol levels
  • Helps in Promoting muscle building as it rich in protein
  • Helps in Promoting muscle building as it rich in protein

About the Author

Ramdas Bairagi

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