Are you very skinny and lack self-confidence? Then there is a straightforward remedy to help you gain muscle! You might be eating healthy food, but there might be some ingredients that are lacking in your diet. By incorporating some known common foods in your meals, you can gain muscle. For some people, gaining muscle might be very easy, but it might be challenging to achieve. Though genetics plays a vital role in gaining muscles quickly, there are an easy formula to attain your goal! Consume lean protein, slow-digesting carbohydrates, and healthy fats as it will help gain muscles through the proper nutrient ratios. Here are the ten best foods that you can eat to gain muscle:
Steak
Steak is an excellent food for gaining muscles as it contains a lot of protein. It is also packed with some other nutrients that induce muscle development. Lean red meat, especially beef, is an excellent source of protein. However, you should keep track of the fat that you are consuming.
- Protein content: 25 grams per 100 grams serving.
- Nutrients: iron, selenium, zinc, vitamin D, B6 and B12, potassium, phosphorus, magnesium.
- Recipes: pepper steak, healthy beef and broccoli, skillet steak, and mushroom sauce.
Salmon:
Fishes such as tuna, salmon, anchovy, etc., have a high protein content and are a great option when you want to eat something healthy along with gaining proteins. The omega-3 fatty acids present in salmon help prevent the breakdown of muscle, which keeps the heart-healthy.
- Protein content: 24 grams per 100 grams serving.
- Nutrients: potassium, selenium, vitamin E, B, and D.
- Recipes: lemon garlic salmon, baked salmon, grilled salmon with avocado.
Rice:
If you are planning on gaining muscles, then calorie intake is crucial. White rice contains many carbohydrates, which helps restore muscle glycogen after extreme workouts and is a good energy source. Brown rice is a slow-digesting carbohydrate that you can include as a staple.
- Protein content: 2.7 grams per 100 grams serving.
- Nutrients: vitamin E, folate, calcium, thiamin, iron.
- Recipes: boiled rice with lentils, fried brown rice, lemon rice.
Eggs:
Whole eggs are considered to be one of the best sources of energy. It is a complete protein with all the essential amino acids that promote muscle growth and repair. Egg protein are bioavailable and are easily absorbed in the body.
- Protein content: 13 grams per 100 grams serving.
- Nutrients: vitamin A, E, D, and B6, selenium, iron, phosphorus, folate.
- Recipes: boiled eggs, egg muffin cups, Calico scrambled eggs.
Quinoa:
Quinoa is quite famous among people who aim to build muscles and maintain them. It is a versatile food and can be incorporated into meals such as lunches. Quinoa is considered a complete package of all the essential proteins that is required for muscle growth.
- Protein content: 4.4 grams per 100 grams serving.
- Nutrients: fiber, vitamin B and E, magnesium, iron, potassium, calcium, phosphorus.
- Recipes: quinoa salad, quinoa fried rice, Mexican pan quinoa.
Kale:
No doubt protein is essential for gaining muscles, but it is also essential to include another nutrient-rich food in your diet. A well-rounded diet is essential as it also helps in absorbing the protein required for your muscle growth. Hence, incorporating a lot of vitamin-rich vegetables like spinach and kale is vital for overall muscle development.
- Protein content: 4.3 grams per 100 grams serving.
- Nutrients: vitamin A, C, K, B6, potassium, copper, calcium, manganese.
- Recipes: skillet kale with garlic and lemon, kale salad, kale sandwich.
Lentils:
Lentils are a great source of protein and carbohydrates. Lentils can provide about 40 grams of slow-digesting carbohydrates, keeping the body energized and eliminating unhealthy cravings. If you are tight on your budget, you can supplement some of the meats in your meals with lentils. Moreover, lentils come in lots of brown, green, black, yellow, and red lentils. Being a versatile food, lentils can be incorporated with many other foods such as bread and rice.
- Protein content: 9 grams per 100 grams serving.
- Nutrients: sodium, potassium, iron, calcium, vitamin C and B6, magnesium.
- Recipes: lentil curry, lentil soup, Moroccan spiced lentils.
Spinach:
If you have heard of Popeye, you must know that eating spinach can pop up a big muscle! Well, it is quite right! Protein is an essential constituent for building muscles, but so are other nutrients. Healthy leafy vegetables such as spinach and kale help to provide the overall nutrition required for your body. Moreover, it promotes losing weight and inducing muscle development.
- Protein content: 2.9 grams per 100 grams serving.
- Nutrients: vitamin C, K, E, B6, B9, magnesium, potassium, folic acid, calcium, iron, carotenoids.
- Recipes: lemon garlic spinach, spinach rice, spinach salad.
Almonds:
It not always possible to maintain a strict diet. Sometimes you have that insatiable craving for snacks that you need to satiate! In such cases, almonds are a great way to kill off your desire for snacks while maintaining your muscle development and reaching your goal. Almonds are packed with healthy fats that are essential for energy metabolism and protein synthesis.
- Protein content: 21.15 grams per 100 grams serving.
- Nutrients: fiber, vitamin C and B, iron, zinc, potassium, folate, thiamin, copper, magnesium, calcium.
- Recipes: spicy roasted almonds, honey almond cake, almond cookies.
Greek yogurt:
When compared with regular yogurt, Greek yogurt has a more indulging and creamier taste. Moreover, it has twice the amount of protein as in plain yogurts. With vital nutrients like vitamin D, it helps in supporting bone development and helps in synthesizing proteins. You can add fruits, berries, and nuts to avoid adding sugar to the yogurt.
- Protein content: 10 grams per 100 grams serving.
- Nutrients: probiotics, vitamin B12, B6, and D, calcium, magnesium, cobalamin, potassium, sodium.
- Recipes: Greek yogurt with berries, nuts, honey, greek yogurt oatmeal, greek yogurt breakfast bowl.
Conclusion:
Gaining muscles can be a tough job, but you can easily attain your proper diet and exercise goal. However, it would be best to eat a balanced diet by incorporating nutrients, fats, and proteins. The above ten foods are a great source of protein and can help you in gaining muscle mass!