You can spend hours in your neighborhood gym but it won’t mean much if you aren’t eating a protein-rich diet. The basic principle is to eat more than you burn. Since proteins are the building blocks of our body and are made from amino acids, they are heart-healthy and some also improve digestion and fulfill our daily requirements of macro and micronutrients. Let’s take a look at top plant and animal-based muscle building foods.
- Egg: An egg contains around 6 grams of protein along with zinc and healthy fats. You can also opt for brown eggs over white eggs. Hard boiled eggs are a great option for breakfast.
- Soybean: 36 grams of protein is present in one serving of soybean. Back to protein-rich plant foods, soybeans have been shown to support cardiovascular health. Avoid the processed or canned soybean. Soybean helps fulfil the calcium requirements as well.
- Yogurt: Yogurt contains 10 grams of protein in one serving. Dairy contains high-quality protein, but also has fast-digesting whey protein and slow-digesting casein protein. It is also a good snack after workout or before bed. Yogurt also has good calcium content.
- Chickpeas: Chickpeas are a good source of both proteins and carbs. Each cup of chickpeas contains about 12 grams of protein and 50 grams of carbs, including 10 grams of fiber. It should be part of a balanced muscle-building diet.
- Tofu: Around half a cup provides 10 grams of proteins. Tofu is prepared from soy milk and is really healthy. Tofu is a great source of calcium and important for proper muscle and bone function.
- Chicken Breast: This is a source of high-quality protein and about 85 grams of protein contains 26 grams of protein. The vitamins in chicken breast help your body function properly during physical activity.
It contains A and B vitamins and has omega-3 fatty acids which helps maintain muscle health. It is also important as omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age during old age.
Almost 85 grams of salmon contain 17 grams of proteins. This is a great source of omega-3 fatty acids and plays a significant in muscular health and may even increase muscle gain during exercise.
Over to you
Every protein-rich meal plan differs individually, based on your physical activity level, type of physical activity and goals. Hence, it is advisable to consult a sports nutritionist before going for any kind of diet or adding or refraining a particular food.