If you are someone who thinks that only protein powder can help you build the muscle mass of your dreams, then you are wrong! Whether you’re dreaming of gaining muscle or gymming really hard—these eight remarkable foods for muscle gain will ensure that your efforts pay off and you build muscle mass.
1. Chicken breast
You must have heard from your trainer or read on the internet that chicken breast is a good source of lean protein and is considered really good for gaining muscle. Well, here’s news for you: they are both right!
In fact, a study published in the journal Biological Trace Element Research also shows that chicken may also help your burn more fat.
Just like chicken, eggs are also rich in high-quality protein and other important nutrients. Eggs also have amino acids which are important for muscle gain.
3. Salmon and tuna
Fish like tuna and salmon are great choices if you are looking to gain some muscle. They are rich sources of protein and omega-3 fatty acids, both of which promote muscle mass. The other nutrients present in these fish ensure that your body functions properly by boosting your metabolism.
4. Cottage cheese
Paneer is loaded with a really important muscle-building amino acid called leucine. Studies suggest that leucine can help boost muscle growth and even prevent natural muscle deterioration, which is a part and parcel of ageing.
Add to that the fact that the protein present in cottage cheese gets digested slowly, which is great for the maintenance of your muscles.
5. Soya bean
Soya bean is one of the best sources of protein out there for vegans and vegetarians. It also contains healthy unsaturated fats and is to reduce risk of breast cancer. If you are someone who is iron deficient, you must include soya bean in your diet as studies suggest it can also alleviate anaemia.
Just like cottage cheese, yogurt also has high-quality protein and is digested slowly. In a study published in The Journal of Strength & Conditioning Research, participants noticed an increase in their lean muscle mass when they consumed both fast- and slow-digesting dairy proteins—thus making the case for curd or yogurt.
Also considered the perfect post-workout snack, bananas have always been a favourite for people aiming to gain muscle. You see, this fruit is rich in easily-digestible carbohydrates—which when consumed with protein help muscle recovery after a workout. This is why bananas are a must-have in your muscle-building diet.
Chickpeas or chana is also a great source of protein as well as carbs. Although, it doesn’t have as much protein as animal sources you can still include it in your diet if muscle gain is your aim.