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Taking your fitness to a next level

Muscle Building Foods

Do you want to build muscle? Here is a list of some of the Best Muscle Building Foods.

Proper Diet, Exercise, and Rest are the key factors to build muscle. The Fitness Levels found out
some of the Best Muscle Building Foods for you, which will help you in achieving your muscle-
building goal. Follow this food list along with your workout plan, and start gaining muscle.

1. CHICKEN BREAST
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Chicken breast is one of the best muscle building foods around. It is high in protein and low in fat. 

A 100 grams serving of chicken breast provides you 165 calories 0 grams of carbohydrate, 31 grams of
protein, and 3.6 grams of fat.

Chicken breast is low in calories means you can eat it more, without worrying about consuming too
many calories.

2. SALMON

Salmon fish is rich in omega-3 fatty acids and also packed with high-quality protein. 
This muscle building food can decrease muscle-protein breakdown after your workout and helps in fast
recovery. 
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A 100 grams serving of salmon provides you 22.1 grams of protein.

The protein contains all essential amino acids, which makes it a complete protein that helps you to build
and repair muscles.
A 100 grams servings of salmon also provides, 0 grams of carbohydrate, 12.3 grams of fat ( out of
which 4.4 grams are polyunsaturated fats, 4.4 grams are monounsaturated fats, and 2.5 grams are
saturated fats) 

3. COTTAGE CHEESE
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This soft, white, and creamy muscle building food contains both casein and whey protein, allowing for
extended recovery from training and builds muscle. 

The 80% of total protein present in cottage cheese is casein protein, which prevents muscle breakdown
due to its slower absorption.

A 100 grams servings of cottage cheese provides you with 98 calories, 11.1 grams of protein, 3.4 grams
of carbohydrate, and 4.3 grams of fat.

4. NUTS

 
Nuts are a great source of plant-based proteins due to which nuts enable muscle repairment and
growth.
But this doesn’t mean you can eat as many nuts as you want, nuts are high in fat and calories, eating
multiple portions may lead to gain weight.
Nuts are incomplete protein because it lacks some amino acids, but if you combine nuts with whole
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grains, you will get a complete protein.
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5. WHOLE EGG

Eggs are one of the best sources of high-quality protein. They contain healthy fats and essential
nutrients.

No doubt that eggs are one of the best muscle building foods.

A large egg (50 grams) contains about 71.5 calories, 0.4 grams of carbohydrate, 6.3 grams of protein, 5
grams of fat.
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Many people throw away the egg yolk and only consume the egg white after their workout session.

But the egg yolk contains protein, and other nutrients like Vitamin B12, which aids muscle contraction.

Consuming a whole egg is better for building and repairing muscles than egg white.

6. SOYA CHUNKS

Soya chunks are among the best muscle building foods for vegans and vegetarians.

It contains all essential amino acids, which makes it a complete protein.

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A 100 grams serving of soya chunks can provide you 346.7 calories, 53.3 grams of protein, 33.3 grams
of carbohydrates ( out of which 13.3 grams is dietary fiber).

Soya Chunks are low in fat, as it’s 100 grams serving contains less than 1 gram of fat.

7. BEANS

Beans are one of the most Nutrient-Dense foods around.

This muscle building food is a highly nutritious source of fiber and quality protein that will help you to
build muscle. 
Beans are exceptionally low in fat, high in fiber.
Kidney Beans contain 9.1 grams of protein per 100 grams. Pinto beans contain 9 grams of protein per
100 grams. Black beans contain 8.9 grams of protein per 100 grams.

8. LEAN BEEF
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This muscle building food contains creatine in it, and creatine improves your strength, speeds up your
muscle growth, and improves your high-intensity exercise performance.

Lean beef contains all essential amino acids, which makes it a complete protein. 

A 100 grams serving of lean beef provides you with 22.6 grams of protein, 0 grams of carbohydrates,
9.4 grams of fat (out of which just 3.7 grams are saturated fat and 0.6 grams is trans fat).

9. GREEK YOGURT

Greek yogurt has almost twice the protein than regular yogurt.
It contains a high amount of calcium, which will help you to improve bone health and is also responsible
for triggering muscle contraction.
A 100 grams servings of Greek yogurt provides you 97 calories, 4 grams of carbohydrate, 9 grams of
protein, and 5 grams of fat.
But some brands add artificial sweeteners in greek yogurt for taste, which can harm your health, so try
to consume greek yogurt containing less or no artificial sweeteners.
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10. LENTILS You can choose to turn off no fica ons later any me using
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You’ll be pleased to know that foods such as lentils can also help you to build muscle.

Lentils are high in fiber and protein. They also lower the risk of obesity, diabetes, and heart disease.

A 100 grams serving of raw lentils contain 25 grams of protein, 63 grams of carbohydrate (out of which
11 grams are dietary fiber and 2 grams are sugar), and 1.1 grams of fat. 

But when you cook or boil lentils, there will be a decrease in their protein content, as it goes down from
25 grams to 9 grams.

Lentils are an incomplete protein, so combine it with grains like wheat, rice, and corn, to get a complete
protein.
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