Top 5 High-Protein Foods for Building Muscles

As a fitness activity, working out, by itself, isn’t enough to build strong muscles. You should supplement your exercise with high proteins because their building blocks (amino acids) help in muscle building and repair. This article discusses five protein-rich foods you should consider.

1. Lean Beef

Lean beef has a low fat content and high body-building nutrients. A 3-ounce steak contains 24 grams of protein and is rich in nutrients such as iron, selenium, zinc, and creatine, which promote muscle building.

2. Tuna

A 3-ounce portion of tuna contains 25 grams of proteins and heart-healthy omega-3 fats. Besides giving your muscles energy during exercise, the fats also contribute to muscle mass gain because they’re unsaturated. You can pair your tuna with other nutrients, such as healthy carbohydrates, to add more micronutrients.

3. Beans

Beans are cheap and easily accessible, making them a suitable source of muscle-building nutrients. Half a cup of cooked beans contains 9 grams of proteins, vitamins, fiber, and minerals such as iron, which help supply muscles with oxygen. Although beans might not have all the essential amino acids, they contain leucine, which gives muscles energy to promote growth.

4. Salmon

A 3-ounce filet of salmon contains 17 grams of proteins and polyunsaturated fat that increases muscle mass. Also, it has creatine, which allows muscle cells to absorb water and remain turgid. If you don’t like fish, you can consume salmon oil supplements instead.

5. Tofu

If you want to reduce the uptake of saturated fats and cholesterol in meat, soy-based tofu could be the best alternative. One serving of tofu (one cup) contains 20 grams of proteins and nine essential amino acids the body needs to function correctly. Also, tofu contains loads of phytonutrients such as antioxidants, which reduce oxidative stress in muscles and inflammation. As such, tofu is a perfect meal pre- or post-workout.

Boost Your Muscle Growth

Besides exercising, you should supply your muscles with high-protein foods to boost their growth and recovery. With the above list, you won’t run out of options.

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