Best Foods to Gain More Muscle

For optimal muscle growth, ensure your diet includes whole foods. Avoid processed food products which may decrease energy and inhibit new muscle growth.

Eat lean proteins, vegetables and fruits while limiting empty calorie sources like white sugar and alcohol. Furthermore, steer clear of saturated and trans fats that may contribute to inflammation while slowing recovery of muscle tissues.

Turkey

Turkey is an excellent source of protein and low in fat. Additionally, it’s packed with tryptophan – an amino acid essential for producing serotonin and melatonin hormones which promote sound sleep – making a lean cut such as skinless turkey an ideal way to enjoy its healthful benefits while keeping calories down.

One three-ounce serving of skinless turkey breast contains 21 grams of protein at just 95 calories, making it an excellent alternative to red meats which often contain saturated fats. Poultry meat also boasts high levels of B vitamins such as B3 and B6 which are important for brain function and energy production, along with zinc, iron and selenium which all support muscle building as well as tissue repair after exercise according to Mayo Clinic research.

Tofu

Tofu is an ideal plant-based protein source, providing all nine of the essential amino acids needed for muscle growth and strengthening, along with calcium, iron, potassium and B-complex vitamins that can increase power and stamina in the body. Tofu makes for an excellent alternative to meat proteins like chicken or eggs!

Salmon is an excellent source of both protein and omega-3 fatty acids, both essential components in helping muscle growth. Furthermore, its potassium content ensures proper muscular contraction and recovery from rigorous workouts.

Avoid foods and beverages high in sugar, alcohol or refined oils which can compromise muscle recovery. Avoid processed foods like white bread, pasta and wheat products as these contain processed oils which slow recovery. In particular, avoid fast food items like fries with cheese sauce on them that contain high fat amounts and cause inflammation.

Lentils

Lentils are an invaluable ingredient that should be part of every fitness diet. As they’re inexpensive, versatile and a rich source of protein, carbohydrates and vitamin B – eating one cup before an intense 20-minute workout will give your muscles plenty of fuel! Plus they contain complex carbs which digest slowly – perfect for bodybuilding!

Brown lentils tend to stay soft when cooked, making them an ideal ingredient in soups, stews and casseroles. But for something different try green or puy varieties instead – both are suitable as fillings for veggie burgers and vegetarian meatloaves as well.

Protein is essential to muscle development and repair, and can be found in foods like lean meats, poultry, fish and beans. Eggs provide all nine essential amino acids necessary for good health while low-fat cottage cheese offers additional sources.

Eggs

Eggs are an excellent source of protein for muscle development. In addition, they contain many essential nutrients like iron and B-complex vitamins. Choline found in eggs helps the body produce acetylcholine and phosphatidylcholine which are two compounds involved with muscle contraction.

Organic eggs from humanely raised and fed non-GMO hens should always be chosen over traditional supermarket ones, particularly medium-sized eggs that provide around 6 grams of protein.

Pasteurized egg whites may provide greater leucine and lower cholesterol than raw ones for muscle growth, according to recent research. Whole eggs also tend to stimulate more muscle protein synthesis than isolated whites due to being part of nature and easier absorption by your body.