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Foods to Eat While Building Muscle

0 6 months ago

All animal sources of protein are complete. So if you don’t have any dietary restrictions and eat everything, it makes sense to prioritize high quality animal proteins in your diet.

What are the best sources of animal proteins, as far as muscle building goes? “All animal foods like beef, pork, poultry, fish, dairy, and eggs are considered complete proteins. But for muscle building, you always want to prioritize lean protein – and that’s a good rule for general health too. While a fatty lamb shank includes all nine amino acids, it’s not going to offer you as much bang for your buck in terms of protein and overall calories as a skinless chicken breast would.

Here are some of the better choices.

Eggs

There’s a reason that raw eggs are so strongly associated with bodybuilders. Though we suggest you cook them, there’s no doubting that eggs are great sources of protein, offering around 6g per large egg, a good dose of that being the BCAAs. And they’re versatile too!

If you eat them regularly, you can also up the protein while limiting calories and cholesterol by omitting the yolk on every other egg. So you could use two whole eggs and two egg whites for your scramble in the morning for added protein without any of the drawbacks of excessive egg consumption.

Chicken breast

The chicken, broccoli, and brown rice plate is famously associated with packing on the muscle for good reason. It provides healthy carbs, plenty of vitamins, and good old protein without extra calories. Chicken breast is a really popular source of protein for people trying to build muscle and lose weight alike.

And it’s not hard to see why either. It contains around 27 grams of protein, 0 grams of carbs and 3 grams of fat. That makes it a lean, healthy source of protein which is easy to find, easy to cook, and very versatile. Turkey is a similar option with much the same benefits of chicken: lean, cost-effective, and versatile.

Salmon

A 3-ounce serving of salmon contains around 22 grams of protein, 0 grams of carbs and 7 grams of fat. Salmon is a good source of protein that is also rich in omega-3 fatty acids, which can promote muscle recovery and reduce inflammation.

Many people try to cut out fat if they’re building muscle, but it’s an essential part of your diet. Including it means you can readily absorb nutrients from other foods – and salmon is a wonderful source of healthy unsaturated fats.

If your budget doesn’t stretch to salmon, other good choices include trout, tinned tuna, yellowtail, and tilapia. But in all honesty, almost all fish pack a good amount of protein.

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