2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Both nutrition and physical activity are key to building lean muscle mass.
Foods high in protein are very important, but carbohydrates and fats are also not to be underestimated. You also need to focus on regular training.
If you want to achieve your goals, take a look at the list of 20 of the best foods for lean muscle mass:
1. Eggs
Eggs contain high quality protein, healthy fats, B vitamins and the amino acid leucine.
2. Salmon
85 g of salmon contains about 17 g of protein, almost 2 g of omega-3 fatty acids and several important B vitamins.
3. Chicken breasts
85 g of chicken breast contains about 26 g of high-quality protein and several B vitamins.
4. Strained yogurt
Dairy products contain not only high quality protein, but also a mixture of rapidly digestible whey protein and slowly digestible casein protein.
5. Tuna
In 85 g of tuna there is 20 g of protein. In addition, tuna contains large amounts of omega-3 fatty acids, vitamin A and several B vitamins, including B12, niacin and B6.
6. Beef
Beef is rich in high quality protein, B vitamins, minerals and creatine.
7. Shrimp
The shrimp are almost pure protein. 85 g of shrimp contain 18 g of protein, 1 g of fat and 0 carbohydrates. Shrimp also contain a large amount of the amino acid leucine.
8. Soy
Soy is a good source of vitamin K, iron and phosphorus. 86 g of soy contains 14 g of protein, healthy unsaturated fats and several vitamins and minerals.
9. Cottage cheese
226 g of low - fat cottage cheese contains 28 g of protein and important for muscle growth amino acid leucine.
10. Turkey breast
85 g of turkey breast contains about 25 g of protein and almost no fat or carbohydrates. Turkey breasts are also a good source of niacin, which helps process fats and carbohydrates in the body.
11. Bob
Popular bean varieties contain about 15 g of vegetable protein per 172 g of beans. Moreover, they are excellent sources of fiber and B vitamins, magnesium, phosphorus and iron.
12. Quinoa
185 g of cooked quinoa contains about 40 g of carbohydrates, 8 g of protein, 5 g of fiber and abundant amounts of magnesium and phosphorus.
13. Chickpeas
240 g of canned chickpeas contain about 12 g of protein, 50 g of carbohydrates and 10 g of fiber.
14. Peanuts
73 g of peanuts contain 17 g of protein, 16 g of carbohydrates and large amounts of unsaturated fat, which is about 425 calories. Compared to many other plant products, peanuts contain large amounts of the amino acid leucine.
15. Buckwheat
60 g of buckwheat flour contains about 8 g of protein, as well as a lot of fiber and carbohydrates. Buckwheat is a very popular healthy food due to its impressive content of large amounts of B vitamins, magnesium, manganese and phosphorus.
16. Tofu
124 g of raw tofu contains 10 g of protein, 6 g of fat and 2 g of carbohydrates. It is a good source of calcium, which is very important for proper muscle function and bone health.
17. Pork bon fillet
Photo: VILI-Violeta Mateva
54 g pork tenderloin contains 18 g of protein and only 2 g of fat.
18. Milk
Milk is a mixture of protein, carbohydrates and fats. Like other dairy products, milk contains fast and slow digestible proteins.
19. Almonds
About 172 g of almonds contain 16 g of protein and large amounts of vitamin E, magnesium and phosphorus.
20. Brown rice
Although 195 g of cooked brown rice contains only 5 g of protein, it contains carbohydrates that are needed to boost physical activity.
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