For muscle growth, proper nutrition is critical along with physical exercise. Nutrition provides energy and strength to the muscles, otherwise challenging your body with different physically strenuous activities will tear and damage weak muscles. High protein foods are necessary for muscular tenacity but fats and carbohydrates are equally important to support your improvement. If you have aimed to gain muscle growth you should be very particular about the food that you choose to consume. Eating right is very important.
Below is a food list that you may consider to include in your diet.
- Greek yogurt – Greek yogurt is a dairy product and a heavy source of high-quality protein. It also consists of fast-digesting whey protein and slow-digesting casein protein. Studies have shown that if whey and casein protein is consumed in combination, it gives you faster results of muscle growth. But you can’t expect the same result from every dairy product because they are made with different ingredients. Even in plain yogurt, you won’t get such a well-balanced protein combination. Greek yogurt consists of double the amount of protein content than that of plain yogurt. Eating greek yogurt after a workout session will give you quick results.
- Cottage cheese – A cup of cottage cheese consists of 28 grams of protein and also consists of amino acid leucine that helps to build muscles. Cottage cheese is available in various proportions of fat. Choosing the type of cottage cheese that you want to purchase depends on your level of physical activity and body weight. You can also mix it with your evening snack and enjoy the taste of it.
- Beans – Beans are best known for their protein content but apart from that beans are also an excellent source of fiber, vitamin B, magnesium, phosphorus and iron. Popular beans like kidney beans, black beans and pinto beans carry 15 grams of protein per cup. Beans are mostly consumed due to their easy availability and taste. They definitely supply nutrition to your muscles and also prevent various diseases in the long run.
- Peanuts – Peanuts consist of fats, carbs, and protein. It is the perfect food for muscle building. Half a cup of peanuts consists of 17 grams of protein and 16 grams of carbohydrates, 425 calories, and unsaturated fat. They are also rich in higher amounts of amino acid leucine than other food. Eating boiled peanuts will provide you with a massive calorie supply and nutrients.
- Milk – Milk provides a proper balance of fat, carbohydrate, and protein. It consists of both slow and fast digesting protein like in Greek yogurt. Drinking milk increases muscle mass if properly balanced with intense weight training.
There are many protein-packed foods to gain muscle volume but consuming only protein will not provide proper strength to the muscles. Magnesium, fiber carbs, fats and calories are also important to make muscles powerful enough to carry out extreme physical challenges while working out. The food discussed above contains every nutrition necessary for the all-round development of your muscular structure.