We all know the importance of protein for muscle growth. People who work out in gym and lift heavy weights can often be seen sipping on their protein shakes. In fact, everyone who works out and aims to build muscle should include protein in their diet as it contains amino acids, which are needed for cell regeneration and growth. Here are 10 foods that can help you build muscle fast.
If gaining muscle is your goal, then look no further than fish which is a rich source of protein and omega-3 fatty acids. Consider a salmon for example, just a 100 gram serving can provide 25 grams of protein. The best way is to include salmon and tuna in your diet to get the best out of your workout.
#2. Lean Beef
Make this a staple in your diet if you want to gain muscle. Lean beef is loaded with iron, zinc, vitamin-B and most importantly proteins that are conducive for muscle growth. The amino acids present in it work with insulin to help build muscle and enable you to reach your goal faster.
#3. Skinless Chicken
Chicken is an excellent source of high-quality protein which is needed for muscle growth. In fact, the first change in your diet should be to include skinless chicken if you have already taken the first step and stepped inside gym.
If you are looking for plant-based protein, soybean should make it to your plate. No matter in what form you eat it- tofu, soy milk or edamame, the muscle-building capacities of soybean should not be underestimated. Just one cup of cooked soybeans provides over 20 grams of protein.
Think you can’t gain muscle without meat? You can, provided you get your supply of protein. Quinoa is native South American grain rich in high quality protein and all nine essential amino acids. It is gluten free, high in fiber, magnesium, iron and easy to digest.
#6. Whey Protein
Your gym trainer must have already emphasized on the importance of whey protein in building muscle. This is the most sought after protein supplement in the fitness industry. It provides you with the much needed protein at an affordable price. It can be taken right after waking up, after workout or mixed with meals. However, make sure to get your share of high quality protein from whole foods and use it as a supplement.
Eggs are cheap, full of protein, easy to prepare and quite delicious to eat. What else would one need to build those muscles? In fact, eggs have the best kind of protein. They contain a readily utilizable protein which has the highest biological value and most efficient in muscular growth.
#8. Cottage Cheese
Cottage cheese is rich in casein protein which is a kind of slow-digesting protein good for muscle maintenance. In addition to it, cottage cheese also has calcium, vitamin B12 and other important nutrients and is good for people who go long periods without eating.
Almonds are full of proteins. In fact just 1/4 cup of almonds contain 8 gram of protein. They are also good sources of monosaturated fats (good for your heart) as well as magnesium which boosts metabolism and protein synthesis.
If you want to get big and stay lean, opt for chickpeas in your diet by replacing some of the rice and grains. In fact, they should become your carbs of choice. Chickpeas contain 45 grams of carbs and 12 grams of fiber per one cup.