To bulk up and enhance one’s power and physique, commonly known as “bodybuilding,” is the most popular reason why individuals seek to gain muscle.
Gaining muscle is advantageous for weight control since it utilizes energy even when we are at rest because it is a “active tissue.” Thus, gaining muscle mass increases the amount of calories your body burns when at rest. You may lose weight and keep it off with the aid of this.
As we age and gradually lose part of our strength and muscle mass, maintaining muscular mass is also advantageous. After age 30, we begin to lose 10% of our muscle mass every decade, and by age 50, that percentage rises to 15%. Sarcopenia, or a loss of muscle mass, is linked to multiple unfavorable health outcomes, including a higher chance of falling, a number of illnesses, and a worse quality of life. Therefore, it is advantageous to make an effort to reduce this muscle loss as we age in order to preserve excellent health.
It’s crucial to consume adequate protein throughout the day and right away after exercises if you want to grow muscle. For growing muscle, the International Society for Sports Nutrition suggests consuming 1.4 to 2 grams of protein per kilogram of body weight every day. The precise quantity will depend on elements including gender, physical characteristics, and degree of exercise.
Below are some meals for growing muscle that come from both plant and animal sources. Whey protein isolate, tofu, peas, milk, beans, lentils, eggs, and fish are a few of them. These meals should be consumed together with regular resistance training if you want to gain muscle. Exercise that causes muscles to contract against a force or resistance is referred to as resistance training. This can be done with free weights, weight machines, or your own body weight. For instance, yoga, weightlifting, lunges, squats, and push-ups. Resistance training strengthens your bones while strengthening your muscles and toning them. It is also advised to engage in 150 minutes of cardiovascular activity per week for excellent health.
There is some disagreement over vegetarian vs animal sources of protein. Many bodybuilders believe that animal protein is necessary for the growth of muscle. However, there are many accomplished vegan athletes and bodybuilders, and a new school of thought contends that the inflammation brought on by animal proteins may actually reduce performance. Because of this, the list that follows contains a combination of proteins derived from both plants and animals. If you do eat animal products, it is beneficial to balance your diet with both plant and animal proteins.
All of these foods are excellent sources of protein, simple to cook, and offer other health advantages besides their high protein level.
Foods to Help You Build Muscle
1. Whey
A prominent component of protein supplements and meal replacements, whey protein is a blend of some of the proteins found naturally in milk. The two proteins beta-lactoglobulin and alpha-lactalbumin are particularly abundant in it. Whey is a popular among bodybuilders because it has one of the highest protein bioavailability ratings of all foods and is absorbed more quickly than other proteins like casein. According to research, whey protein combined with resistance training enhances muscle mass.
2. Tofu
The best vegetarian source of protein is tofu. All forms of protein give the body the building blocks of amino acids needed to develop new muscle, although certain meals have a better amino acid profile than others. Tofu is a good source of vital amino acids, which must be consumed because the body cannot produce them on its own. In one study, reducing exercise-induced muscle damage and promoting recovery in soccer players using soy protein was equivalent to using whey protein.
3. Peas
Nearly 9 grams of protein are included in one cup of cooked green peas. As a vegan protein source, pea protein powder is becoming more and more popular. According to one study, resistance exercise combined with pea protein led to a larger increase in muscle thickness than training alone did after 12 weeks (and a placebo). The outcomes were comparable to those of a third group who consumed whey protein and were especially noticeable among those beginning or returning to exercise after a hiatus.
4. Milk
Milk is an excellent post-workout recovery beverage since it is loaded with amino acids. Research suggests that milk may be even more effective than sports drinks at promoting workout recovery. Milk decreases muscular pain and loss of function while boosting muscle protein synthesis after exercise. Being roughly isotonic, it also effectively rehydrates the body and helps to replace glycogen (energy) reserves.
5. Beans and Lentils
Beans, lentils, and chickpeas are examples of pulses. They offer a sufficient amount of plant-based protein for growing muscle. Beans are another excellent source of energy since they provide fiber and slow-releasing carbs that assist maintain stable blood sugar levels throughout exercise. Additionally, pulses include magnesium, a mineral necessary for muscular function that may improve workout performance.
6. Almonds
When you’re on the run, almonds make a wonderful portable post-workout snack. Except for peanuts (see below), almonds are the only nuts with a high protein content; a handful has about 7g of protein. Additionally, almonds have a high satiety factor, which keeps you feeling full and pleased and aids with appetite management. Anyone trying to simultaneously increase muscle mass and decrease body fat can benefit from this. Another excellent source of magnesium is almonds.
7. Eggs
Eggs provide a significant amount of superior protein. 6g of protein are included in one egg. Choline, another nutrient found in eggs, may help athletes perform better and feel less fatigued. Choline is also required for the nervous system and muscles to communicate with one another. Eggs can also help with hunger control and weight management.
8. Fish
Without the saturated fat in red meat, fish offers the same amount of protein. Oily fish, including salmon, mackerel, and sardines, provide omega-3 fatty acids, which support protein metabolism for efficient muscle building. White fish is high in protein and low in fat. Studies have demonstrated that omega-3 supplements promote the synthesis of muscle protein in both young and middle-aged people as well as elderly persons.
9. Quinoa
Although technically a seed, quinoa is consumed as a grain. It contains all the essential amino acids required for muscular building in addition to a wealth of protein, fiber, vitamins, minerals, and antioxidants. In fact, because the amino acids are readily absorbed and it is a high-quality protein, quinoa is the perfect grain for anybody trying to gain muscle. It is also a great energy meal since it contains magnesium and iron, minerals important for healthy muscular function and sustaining energy levels, as well as slow-releasing carbs.
10. Chicken
A typical chicken breast has around 50g of protein; chicken and other fowl are excellent low-fat protein sources. Leucine, a vital branched-chain amino acid (BCAA) that helps prevent age-related muscle loss and may promote muscle development in younger people, is also abundant in poultry. even while the proof is inconclusive. Vitamin B12, essential for producing red blood cells and healing damaged cells, is also present in animal diets.
11. Peanuts and Peanut Butter
As legumes (from the same family as beans and lentils) with a higher protein content than other popular nuts, peanuts and peanut butter are not officially considered nuts. In comparison to cashews (18g), Brazil nuts (14g), and pecans (9g), peanuts and peanut butter provide around 24g of protein per 100g. In one study, peanut protein combined with resistance exercise for 6 weeks dramatically enhanced both muscular development and strength in aged adults.
Tips for Building Muscle
- The American College of Sports Medicine advises weightlifting as a kind of resistance exercise to increase muscular mass. This entails performing 8–12 repetitions and 2-4 sets of each unique exercise twice or three times each week on days other than consecutive ones.
- Remember to include rest days in between your training sessions; they are crucial for developing muscle. In actuality, new muscle growth occurs during rest times.
- Caffeine increases muscular strength, which might help you work out harder and perhaps reduce post-workout discomfort. Take it easy, though, as doing too much in the long run might make you tired.
- After strenuous exercise, vitamin C supplementation may hasten muscle healing and lessen soreness. Eating 10 servings of fruit and vegetables each day is the greatest method to ensure that you are getting enough vitamin C.
- Since water makes up 70% of muscle mass, it is crucial for the development of strong muscles. Maintaining physical and mental energy while exercising and staying hydrated are both important. Drink as necessary because needs rise with activity level and hot weather.