Nutrition & physical activities both play a very crucial role if you build your muscle mass. To achieve this, initially you can start with some physical exercise and should take appropriate nutrients also. Protein rich foods are very much important for building your muscle mass, but carbohydrates & fats are also essential as a source of energy. Here we are describing some of the foods that can help to build your muscle mass.
1. Egg
Eggs also help you load on all the essential protein, amino acids, healthy fats & various other important nutrients like vitamins A and B, and choline. Egg is the richest source of various amino among which leucine is one of them. This amino acid is mainly responsible for muscle gain and its content is also very high in egg.
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2. Salmon
Salmon is an excellent choice which helps you in muscle building & also giving other health benefits. 85 g (each 3-ounce) of salmon fish contains around 17g of proteins and about 2g of omega-3 fatty acids and various other vitamins. High levels of omega-3 fatty acids is important for your muscular health and can boost muscle build up.
3. Peanuts
Peanut is a popular snack. A ½ cup of peanut contains 16g of carbohydrate, 17g of protein, and a good amount of vitamin E and unsaturated fat. It also contains high amounts of amino acid leucine which is responsible for muscle gain. For some extra nutrients & calories, add this to breakfast item list.
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4. Soybeans
About 14g of protein, several vitamins & minerals and other healthy unsaturated fats are present in ½ cup of cooked soybeans. Soybeans are a very good source of phosphorus, iron and vitamin K. Iron helps to transport oxygen to various organs, tissues and muscles. Therefore it is very good for young women who are iron deficient and have blood loss during periods.
5. Beans
Beans are a rich source of proteins, fibre, vitamins, carbohydrates, and folate which makes them a good option for your diet chart if you want to build muscle. Daily consumption of beans will elevate your growth hormones level and also give you various minerals like iron, magnesium, and phosphorus.
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6. Almonds
100g of almond contains around 25.63g of vitamin E, 21.15g of proteins, 12.5g of fiber, 733mg of potassium, and 270mg of magnesium and 40-53 mg of phosphorus. Phosphorus will help your body to use fats & carbohydrates as a source during exercise. Together with peanuts, almonds can provide you high calorie content.
7. Oats
The oatmeal diet is the best breakfast option if you want to lose fat and build muscle. Oats are full of fibers that take time to digest. Also having an oatmeal diet increases the level of ‘cholecystinin’, an appetite- controlling hormone. You can make oats recipes for lunch or dinner by adding lentils, mixed vegetables & some spice powders.