19 Foods to Eat to Gain Muscle

  1. Milk

It is pretty much a well known fact that the loads of calcium, protein, carbs, and fats in milk are great for giving you strong bones and long lasting energy. One study from the American Journal of Clinical Nutrition proved that actually drinking skim milk right after a workout helps build muscle mass more effectively than any other soy protein drink. Even just drinking a glass of milk with your meals will still have an effect. This is just one of the many foods to eat to gain muscle.

2. Homemade Protein Shakes

Many of the protein shakes you’ll find in a store can be very high in sugar and very low in nutrients. So, it’s always better to make your own protein shakes to assure that you are getting all your needed nutrients. There are many great recipes you could find online if you ever needed it.

3. Avocado

Avocados are very nutritious and has powerful health benefits. Avocado doesn’t have many calories, so it will still give you a healthy amount of weight to gain your muscle mass you’ve always wanted.

4. Red Meat

When it comes to gaining eight and building muscle, red meat has everything that you could ask for. It contains leucine and creatine, the two most powerful nutrients for muscle protein stimulation and tissue transformation. Red meat is also loaded with both protein and fat. Although red meat sounds like the only thing you should be eating to gain muscle, if you eat too much, it can wreck havoc in your system. so it is always very important to stay moderate. So this would of course be one of the great foods to eat to gain muscle

5. Beef Jerky

Since most of the fat on beef jerky get removed while it is being made, you will get all of your calories from the protein in the meat. The important thing to make sure is that your jerky is naturally prepared and good quality. It should not have any preservatives and be minimal salt content.

6. Tofu

Tofu is a plant based source of protein, leucine and calcium. According to the DuPont Nutrition and Health Company, this is essential for proper muscle function. In conclusion, the soy protein in tofu is basically one of the best plant proteins you can find.

7. Oily Fish

Oily fish provides your body with high quality protein and healthy fats that not only help you bulk up, but also benefit your overall health. For example, you can combine salmon or tuna with vegetables and rice for a hearty and nutritious meal.

8. Tilapia

Tilapia does not contain as much healthy and fatty acids as the oily fish do, but they do contain lots and lots of protein. It also contains and good amount of vitamins, like selenium and B12, which support the health of your blood cells and nerves. Therefore, you’ll be able to do even the hardest muscle building exercises effortlessly, making your gym visits even more effective with the help of tilapia.

9. Scallops

A 3.5 ounce serving of scallops contains 20 grams of protein and only 0.5 grams of fat. That protein is your key to putting on pounds of muscle mass in a short amount of time.

10. Whole Eggs

Eggs combine high quality proteins, healthy fats and antioxidants, which makes them one of the most effective weight gain foods out there. Since all of these benefits just come from the yolk of the egg, it is better to eat whole eggs when wanting to gain more muscle.

11. Brown Rice

While white rice is popularly known as the better tasting rice out there, brown rice is always the better choice. It consists of all the fiber, vitamins, and minerals you will need from just 1-2 servings of brown rice per week! Just one serving of brown rice could give you all the necessary carbs and calories you need to gain muscle, while also keeping it relatively low in fat.

12. Beans

Beans are an all around great choice for muscle gain; they’re rich in protein, low in fat, affordable, and widely available. Cooked, black, and pinto beans contain around 14 grams of protein in just one cup. Furthermore, they’re also high in fiber, vitamin B, magnesium, and iron. All of these properties will support muscle tone and promote a healthy appetite.

13. Chickpeas

Chickpeas are a good source of carbs to help you grow a healthy amount of weight fast and easily. Although they contain protein, they are still a bit lower quality than animal sources.

14. Buckwheat

This flour alternative provides your bones and tissues with a high vitamin and mineral content. It has phosphorus, magnesium, vitamin B, protein, and that’s just the beginning. With these properties, it will help boosts the muscle building power of other plant protein sources, helping out to gain your muscle.

15. Lentils

Lentils are a great choice when you know that you wan to gain healthy weight quickly. Whatever type of lentils you have; brown, green, or red, they will all instantly stabilize your blood sugar and enrich your body with long lasting energy.

16. Nuts

Very close to all nuts and nut buttered are filled with good calories, protein, and healthy fats. You can add nuts and nut butters to almost every everyday meal to make sure you are on your way to gaining muscle. The important thing to make sure is that your nut butters have to be 100% pure, so you will get all of those health benefits and none of the bad.

17. Dried Fruits

Just snacking on simple dried fruits, such as pineapples, cherries and apples, can definitely help you gain muscle mass. Despite popular belief, dried fruit actually do not lose their nutrients after they are dried because the fiber helps retain all the vitamins.

18. Soybeans

Soybeans contain vitamin K, iron, and phosphorus. The iron stores and transports the oxygen through your blood and muscles, which is crucial for your regular muscle building exercises. In addition, soybeans are also filled with antioxidants that can help your body recover after an intense workout.

19. Dark Chocolate

Believe it or not, dark chocolate is one of the foods to eat to gain muscle. It helps tone your muscle and gives you the energy to fulfill your workouts. Dark chocolate with a cocoa content with at least 70% has the antioxidants that will help boost your health and exercise performance.

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Ava Rogers


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