Eggs, bananas, soybeans, salmon, and beans are high in protein, which helps muscles grow and recover during and after physical activity.
In addition to exercise, food can affect the ability to maintain or build muscle. In particular, supplementing enough protein in the diet plays an important role. To gain muscle, protein intake needs to be maintained at about 1.6 grams per kilogram of body weight per day. For example, a 68 kg person needs about 109 grams of protein per day.
Here are foods that provide the right amount of nutrients to build healthy muscles.
Beans
Beans are a healthy source of protein, which helps build muscle. One cup of cooked beans contains 15 grams of protein. They are also rich in fiber and other essential minerals such as magnesium, phosphorus, iron, and B vitamins.
Soybeans
100 grams of soybeans can contain about 52 grams of protein. Soybeans also contain unsaturated fats, vitamins and minerals, making them a healthy alternative to meat.
Adding soybeans to your daily diet also provides iron, phosphorus, and vitamin K to your body. The iron in soybeans is very good for people with anemia.
Egg
Eggs are rich in protein, healthy fats, and essential nutrients like B vitamins and choline. Eggs contain amino acids, especially high-quality leucine, which helps boost energy and muscle strength.
Salmon
A 3-ounce serving of salmon contains about 17 grams of protein, 1.5 grams of omega-3 fatty acids, and several important B vitamins. Protein and omega-3 fatty acids play an important role in muscle health. Eating salmon is also good for heart health, bones, and skin.
Banana
Bananas are great to eat after a workout. Potassium helps balance electrolytes between muscle cells, improves muscle performance, and reduces the risk of muscle cramps. Eating bananas also helps reduce inflammation and replenish muscle glycogen, aiding in recovery after a workout.
Chicken breast is often used to build muscle because it is high in protein. A 3-ounce serving of chicken breast has about 26.7 grams of high-quality protein.
Chicken breast also contains high amounts of vitamins B3 and B6. These vitamins can help the body function properly during exercise to achieve optimal muscle gain. Eating protein-rich foods like chicken after exercise can promote fat loss, which is beneficial for weight loss and muscle gain.
Lean beef
Beef is loaded with high-quality protein, B vitamins, minerals, and creatine, which support muscle growth without adding too many calories. 3 ounces of 70% lean ground beef contains 235 calories and 16 grams of fat. The same serving of 95% lean ground beef contains more protein but only 148 calories and 6 grams of fat.
Shrimp
The body gets 19 grams of protein, 1.44 grams of fat, and 1 gram of carbs in a 3-ounce serving of shrimp. Like many other animal proteins, shrimp contains a large amount of the amino acid leucine, which is essential for muscle growth.
Bao Bao (According to Healthline, Times of India )
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