Top 10 Muscle-Building Foods

More and more people have realized the importance of exercise, and most people who go to the gym do not only to lose weight, but also to make their body lines look healthier and more beautiful. Gaining muscle has also become a common goal of many fitness enthusiasts. To enhance one's muscularity, not only fitness is required, but some diets also have a muscle-building effect. So what are some muscle-building foods suitable for fitness enthusiasts?

Muscle-building foods:

1. Whey protein

Foods rich in whey protein: cheese.

Whey protein is one of the components of milk, accounting for about 20% of milk. But why do supplements emphasize whey protein? Mainly because it is the easiest to absorb and can quickly increase the concentration of amino acids in the blood, thereby helping muscle repair and growth. In addition, whey protein is also rich in essential amino acids and branched-chain amino acids (BCAAs) and leucine (or leucine). Leucine has been proven to promote muscle growth, so don’t forget to supplement some whey protein after training!

2. Casein

Foods rich in casein: yogurt, cheese.

Casein is one of the components of milk, accounting for about 80% of milk. Casein is another common bodybuilding nutritional supplement. Unlike whey protein, casein breaks down more slowly. Because of this feature, the slow decomposition allows the human body to absorb it slowly. The benefit is that it maintains the amino acid concentration in the body for a long time, making it easier for muscles to break down and rebuild and reach a balance point. Therefore, the best time to use it is before going to bed.

3. Peas

100 grams of peas contain 7.4 grams of protein. Pea protein is a plant protein that is easy to absorb and rich in essential amino acids. In addition, since peas do not contain anti-nutrient compounds, they will not inhibit the absorption of vitamins and minerals, making them a high-quality source of plant protein.

4. Chicken

Chicken is definitely a good source of essential amino acids. A 6-ounce piece of chicken contains 54 grams of protein and 4 grams of leucine. If you want to gain muscle, you must not miss it. Chicken breast and chicken thigh meat are basically composed of similar ingredients, but because chicken thigh meat has a higher fat content, it is better to choose skinless chicken breast!

5. Soybeans

Soy protein is also one of the few plant proteins that contains complete essential amino acids, so soy protein can also help build or repair muscles. However, compared with whey protein, soy protein contains 15% less leucine. In addition to soybeans, edamame (immature soybeans) are also rich in soy protein. Soybeans are also rich in soy isoflavones (similar to female hormones). Appropriate supplementation is helpful for women to build muscle.

6. Beef

Beef is an excellent source of protein, rich in protein, essential amino acids and leucine, which is key to muscle building. In addition to protein, beef is also rich in creatine and zinc, which are nutrients that help fitness. However, beef also contains a certain amount of fat, so it is best to remove excess fat from the beef before cooking to avoid consuming excess butter.

7. Quinoa

Quinoa is a grain that contains a lot of protein and is also a grain with complete essential amino acids. There are many types of quinoa, and the red quinoa produced in Taiwan has a protein content of 14.4%. Because it is a grain, it also has a high fiber content. Red quinoa contains 2.7 times more dietary fiber than oats, and is rich in nutrients. It is a very important source of protein for vegetarians. The 1993 report of the National Aeronautics and Space Administration (NASA) clearly stated that (no single food can provide all the necessary nutrients to sustain life. Quinoa is the closest food in the plant or animal kingdom.)

8. Salmon

The protein content of salmon is slightly lower than that of chicken and beef, but it can make up for this deficiency with the rich OMEGA-3 fatty acids EPA and DHA. Since salmon protein is combined with rich fish oil, it is very suitable to be eaten with vegetables (especially ingredients high in fat-soluble vitamins). It is easy to make dishes rich in fiber, protein, fat and carbohydrates.

9. Eggs

Eggs have long been considered an indispensable food for obtaining protein because they are rich in highly bioavailable protein. A whole egg contains 1.3 grams of BCAAs and 0.5 grams of leucine, which are almost the highest concentrations of all foods. In addition to the protein content, the egg yolk is rich in vitamin D and cholesterol, which also helps to build muscle. Of course, many people are afraid that eating too many eggs will cause high cholesterol. In fact, eating eggs will not have a serious impact on the body's cholesterol, but if you are really worried, you don't have to eat every whole egg.

10. Brown Rice

Compared with other grains, the content of branched-chain amino acids in brown rice is second only to quinoa. Although brown rice also contains good protein, it lacks the essential amino acid lysine. However, this can be supplemented from other foods. According to research from the University of Tampa, brown rice can help lose weight, and its benefit for fitness is that supplementing with brown rice protein after heavy training has an effect on muscles similar to that of whey protein. Therefore, it can be used as a good source of protein for vegetarians.