Muscle building is one of the major goals of regular gym-goers, they just want to add muscle mass to their body. There are several reasons for that, for that you need to work on 3 things Workout, Nutrition, and Recovery.
To build muscles you have to eat in a calorie surplus, which means you’ve to eat more than your maintenance calories, you can check on the internet how to calculate maintenance calories, after getting your maintenance calories you should add 250-300 calories surplus, And protein content should be bodyweight*1.6-2, fats should be 25-35% and rest fill your calories with carbohydrates. 1gm protein=4 calories,1gm carbohydrates=4 calories, 1gm fats= 9 calories.
In this article, I will tell you about nutrition portion, that which foods you can eat to build muscles.
So here are my top 10 picks of foods to build muscles.
Eggs are the cheapest and one of the best sources of protein and fats. This should be your diet who eat eggs . 1 whole egg contains 6g protein, 5g fat, 0.6g carbohydrates.
2) Chicken breast
Chicken breast is the leanest and good source of protein and the best for non-vegetarians. You can add up to your requirements. 100gm chicken breast contains 31 gm protein, 3.6 gm fat, and 0gm carbohydrates.
Oats are made from whole wheat, it is a complex carbohydrate that gives you energy for a long time. It is a good source of fiber also. 100 gm of oats contains 68g carbohydrates,6.5g fats, and 13 g protein.
Paneer is a good source of protein and fats for vegetarians, it has all essential amino acids in it. Per 100 gm paneer contains 22 gm fat, 20gm protein, and 6gm carbohydrates.
Milk is another good source of protein for vegetarians. It is a complete protein. Per 100 ml of milk contains 3.4gm fats, 3.4gm protein, and 5gm carbohydrates.
One of my favorite and cheap and best sources of protein for vegans and vegetarians. Per 100 gm of Soya chunks contains 52 gm protein, 0.5 gm fat, and 33 gm carbohydrates.
7) Peanut or peanut butter
Peanuts are cheap and contain good quality fats and protein too. Per 100 gm of peanut contains 49 gm fats,26 gm protein, and 15 gm carbohydrates.
8) Rice and Roti
Yes, you heard it right rice and roti are cooked in everyone’s house and they are nutrient-dense but you should eat up to your requirements only. Per 100 gm cooked rice contains 23gm carbohydrates, protein 2.6gm, and 0.9gm fat. And 1 medium roti contains 3 gm protein,3.7gm fats, and 18gm carbohydrates.
Chickpeas are also a good option for vegetarians for protein requirements also contain fiber. Per 100gm Chickpeas contains 19gm protein, 60gm carbohydrates, and 6gm fats.
Banana is a cheap fruit and also nutritious, it contains potassium which you require during workouts, it is a good source of carbohydrates. 1 medium banana contains 27gm carbohydrates,0.4gm fats, and 1.7 gm protein.
So, that is my 10 picks of foods which you can add to your diet to build muscles, there are several others foods also which you can eat for muscle building.
Hope you’ll like my content.