5 Foods to Help You Build Muscle

Claire Tusk
Aug 22, 2017 · 2 min read

We’ve become used to thinking of muscular nutrition in terms of grams of protein.

There are all kinds of wild protein numbers every gym rat will rattle off. Recent research suggests we may not need the 1 gram per pound of body weight everyone seems to believe is necessary. What also changes the amount of protein necessary is how we get it. Any protein ingested through natural food sources is always absorbed much more easily than protein ingested through supplements.

So here are the best sources of dietary protein you can find in a store nearby:

  • Chicken is easily available, easy to cook and great to eat. It can be made into thousands of varieties of preparations and is a lean meat that does not hit your heart too adversely.
  • Eggs are among the most efficient protein sources and never forget to eat the yolk too. The yolk has huge nutritional benefits that you would rarely get from any other food.
  • Milk is a great option for vegetarians who aren’t yet vegan. It is easy to procure and easier to eat. It is like a ready meal to eat before and after workouts and can be had with all kinds of shakes and fruits.
  • Greek Yogurt, is a food that packs a big protein punch in a small pack. It can be a great snack replacement or a meal addition for days when you can’t be bothered to cook so you toss up a salad and have it with yogurt.
  • If you’re vegan you have to look no further than Quinoa. It used to be an exotic grain from South America only a few years ago, but is now a commonly available protein rich food. With the vegan movement gaining steam there are multiple varieties of quinoa and quinoa preparations and recipes doing the rounds. Even if you’re not vegan, quinoa is a great addition to your daily diet.

While protein is an extremely crucial part of a muscle gain diet, don’t avoid other food groups. If you’re working out heavy remember to eat calories through additional fat and/or carbs. A diet that relies on mostly proteins for calories is also not healthy. Calories from fats or carbs are needed to maintain the muscle and supply energy to the repair work done by protein in the recovery period of workouts. Remember to eat as much of your nutrition through natural foods for better absorption and a more economical way to get what you need in your body.

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