BEST FOODS FOR BUILDING MUSCLE:
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
