Sunday, June 23, 2024
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10 Best Foods For Building Muscles.


1. Eggs

A boiled or poached egg contains 6.28 g of protein

Eggs contain the amino acid leucine, which research indicates is essential for muscle synthesis

Eggs are also a suitable source of B vitamins that people need to produce energy

2. Chicken

A medium chicken breast without skin weighing 120 g contains 35.5 g of protein

Chicken without the skin is a low-fat protein source that someone can easily add to different meals and recipes

3. Milk

Skimmed or 1% fat milk contains 8 g of protein per 8 oz, and high protein milk contains 13 g of protein per 8 oz.

Milk also contains calcium which people require for healthy bones

4. Peanuts

One cup of peanuts contains nearly 41 g of protein. Two tablespoons of peanut butter contain 7 g of protein

Peanuts also contain 257 mg of magnesium per cup

5. Greek yogurt

Five ounces (oz) of Greek yogurt contains 12–18 g of protein

A person could add some carbohydrate-rich bananas to their Greek yogurt for a healthy snack after training

6. Walnuts

A cup of chopped shelled walnut halves contains 15.2 g of protein and 9 g of omega-3 fatty acids, which may benefit muscle building

Walnuts are also a suitable source of dietary vitamin E

7. Brown rice

A cup of cooked brown rice contains 5.32 g of protein and is a suitable source of carbohydrates, fiber, and B vitamins

Combining brown rice with beans, chickpeas, or lentils gives a person on a plant-based diet a complete range of amino acids in one meal

8. Cottage cheese

Part-skimmed cottage cheese contains 14 g of protein per half-cup

Cottage cheese is also rich in calcium for healthy bones



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