10 Muscle Building Foods to Add to Your Diet

Eggs

Eggs contain high quality protein, healthy fats, and other important nutrients like B vitamins and choline (1Trusted Source).Proteins are made up of amino acids.

Salmon

Salmon is a great choice for muscle building and overall health.
Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein

Chicken breast

Chicken breasts also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active

Greek yogurt

Dairy not only contains high quality protein but also a mixture of fast-digesting whey protein and slow-digesting casein protein

Tuna

In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin, and B6.

Lean beef

Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training

Shrimp

Shrimp are almost pure protein. Each 3-ounce (85-gram) serving contains 19 grams of protein, 1.44 gram of fat, and 1 gram of carbs

Soybeans

Half a cup (86 grams) of cooked soybeans contains 16 grams of protein, healthy unsaturated fats, and several vitamins and minerals

Cottage cheese

One cup (226 grams) of low fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle building amino acid leucine

Tilapia

Although it doesn’t have as much omega-3 fatty acids as salmon, tilapia is another protein-packed seafood item.

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