Top 10 Foods for Muscle Growth and Recovery

 

1. Chicken Breast

First on our list of top 10 foods to eat to build muscle and aid muscle recovery is chicken breast. It is one of the vegetables most commonly used by body builders and fitness lovers for the simple reason that it has lots of proteins and very little fat. At 31 grams of protein per 100 grams of product, it is easy to add this into meals after workouts to help support muscle recovery and growth. On the economical side, chicken breast is a cheap and easy to prepare meat that can easily be used in several recipes.

2. Fish, including salmon, tuna and trout.

Fish source like salmon, tuna, trout and the others are the best sources of protein, Omega-3 fatty acids and other vital nutrients. In these fish the protein is 200 – 225 percent per hundred grams and the Omega-3 fatty acids reduce inflammation and aid in recovery. These fish should be taken by everybody on a daily basis so that they can boost the muscle mass, enhance and fast recover.

3. Eggs

Another good and filling muscle building nutrient can be found in eggs as they contain a good measure of protein and other nutrients required to build muscles in the body. Consuming a large egg provides about 6 grams of protein that is considered of high biological value, plus vitamins and minerals. The protein element in eggs too is highly bioavailable and hence readily digestible and it is more especially post workout. Also, it needs to be noted that most of fats found in eggs are those of the unsaturated kind, and therefore eggs are good for the heart.

4. Pork, Lean Beef and Lean Lamb

Low-fat meats like beef, pump, and lamb are also good source of high quality proteins and other nutrients. They contain (about) 20-25 grams protein / 100g, which is rich in nutrients such as iron, zinc, vitamin B12, which plays an important role in developing and repairing the muscles. Far as fat the fat content is higher in red meat as compared to chicken and fish but lean cuts of these aspects can be taken to reduce the fat intake and at the same time acquire the necessary nutrient for muscle maintenance and repair.

5. Milk and Dairy Products:

The three products to complete this group are Milk Yogurt and cheeses. Milk, yogurt and cheese are all rich in protein and other necessary nutrients that are good for the body. The protein content varies from 10-30 percent of volume/protein of the total weight/ volume of the dairy products thus making them as perfect source for muscle building and as supplement for muscle rebuilding. However, dairy products, including calcium and vitamin D, and other products that are needed for the muscle and health of the body. That said, people with lactose intolerance or are of a vegan diet have so many alternatives of a dairy substitute such as soy one, almond one, and oat one among other dairy substitutes.

6. Tofu and Tempeh

For those who consider following the requirements of vegan diet, tofu and tempeh are very good substitutes for animal protein. These two foods come from the soybean and are very rich in protein, which is estimated to be 10-20% protein per 100 gm. That is why tofu and tempeh have magnesium, calcium, and iron which are effective in muscle building and recovery. Moreover, the are characteristic by the fact that are flexible when it comes to preparation and can easily be included in the diet plan.

7. Quinoa

What makes quinoa a nutritious food is that it is a complete protein nut which contains all the nine essential amino acids needed in the body. Quinoa for instance contains an average of 4.4 grams of protein per cooked cup so it should be part of your muscle-building plan. It also contains fiber, iron and other nutrients, thus making it an ideal substitute for the standard carbohydrate sources that are going to serve as a backing for muscle growth and recovery periods.

8. Lentils

Lentils are another staple that offers plant based protein of approximately 9 grams of protein per a cup of cooked lentil. They are also rich in fiber and iron and other minerals that play a critical role in building muscular tissues and muscular tissues repair. Lentils are indeed very versatile, reasonably priced and quite simple to prepare and therefore perfect vegetarian protein ingredient.

9. Greek Yogurt

This product contains a good amount of protein, providers about 17- 20 percent of the 100 grams in grams. It also contains a lot of calcium, vitamin B12 and other crucial nutrient that assist in muscle building replenishment. Greek yogurt is also a good product that can be eaten plain, or combined with fruits and nuts, as well as added to the smoothies or other recipes. Any regular Greek yogurt flavor may also come in dairy-free Greek yogurt options for those who are lactose intolerant or who subscribe to a vegan diet.

10. Cottage Cheese

Another example is cottage cheese, in which the amount of protein is 11-13 grams per 100 grams of product. This type of cheese is also low in fat, and a good source of calcium, making it perfect for your muscle-building meal plan. Cottage Cheese hence can be taken plain, with fruits and nuts or be used in preparing protein shake/ dips.

Therefore the foods discussed above are ideal protein enriched foods that help in muscle building and muscle repair. Overall, consuming foods rich in these nutrients will enable you enhance your workouts while appreciating general good health. You should always get advice from a registered dietitian or any healthcare provider about this or any diet plan.