What should I eat for muscle gain?

What should I eat for muscle gain?

If you want to build lean muscle mass, drinking protein shakes can sometimes be insufficient. Eating high-protein and fat foods that are rich in fiber and vitamins can boost your results tenfold. Eggs, salmon, tuna, chicken breasts, beef, and yogurt are all foods that are relatively easy to implement into your diet.

Foods that nurture muscle gain

For optimal muscle growth, most people rely on a healthy and balanced diet. Implementing foods that are rich in all micro and macronutrients is a good idea to achieve such a diet.

1# Eggs

Eggs are high in protein, relatively cheap and provide vitamin B. They are also rich in amino acids like leucine, essential for muscle growth.

2# Salmon

Salmon is a good source of omega 3 fatty acids, as well as protein and important vitamin Bs.

3# Chicken

Chicken breasts are one of the foods that are highest in protein. An 85-gram piece of chicken usually contains up to 25 grams of protein, which is as much as your favorite protein shake. Even more, essential B vitamins are included in the deal. Eating lean meat like chicken breasts may even promote weight loss, as it boosts metabolism due to the high amounts of protein.

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4# Tuna

Tuna contains 20 grams of protein per 85-gram serving and brings a variety of essential vitamin Bs for muscle growth, as well as niacin and omega 3 fatty acids.

5# Lean beef

Lean beef meat brings us high calories as well as protein and a great whopping 18 grams of protein and 15 grams of fat per an 85-gram serving. Moreover, it is the main natural source of creatine, which is a great boost to our strength during hard workouts.

Vegetarian foods that improve muscle growth

Cottage cheese and tofu are both great alternatives to meat for a good protein injection into your diet.

1# Cottage cheese

Cottage cheese contains 28 grams of protein per cup and a great deal of the muscle-building amino acid leucine.

2# Tofu

Tofu is produced from soy milk and half a cup of it contains 10 grams of protein and is a rich source of calcium, which is essential for muscle and bone recovery.

3# Almonds

Almonds are another good option to boost your protein intake. They are rich in protein, magnesium, phosphorus and vitamin E. Moreover, half a cup of almonds contains 400 calories, which can come in handy if you are looking to bulk up.

FAQs about muscle gain

How many more calories should you eat if you want to build muscle?

It is a good idea to check your current calorie intake and boost it by 15-20% initially. Depending on your metabolism and overall health condition you should aim for a good amount of your calories coming from protein. That would mean consuming between 20-30% of your calories from protein on a daily basis.

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Is 100 grams of protein enough per day if you want to become strong?

Aside from reaching a daily protein goal, consuming protein in separate portions throughout the day is just as important. 100 grams per day would be enough for women or men weighing less than 60 kg, but on a general rule, aim for 2 times your bodyweight in kilograms in protein. a 90kg man should consume at least 180 grams of protein per day.

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The Importance of Muscle Gain and Protein

There are many different ways to gain weight, but one of the most common ways to gain muscle is by adding protein to your diet. This is something that should be done more than once per week and at least a pound or two should be added each week.

Protein helps your muscles

Protein helps you to grow stronger, and muscle is extremely beneficial for your overall health. You should also make sure to increase your water intake so that your muscles will remain hydrated. If you have a large amount of protein in your diet and plenty of water to go with it, you will gain muscle quickly.

Protein is great for your whole body

Protein is not only good for your body, but is also very important to your hair. Adding protein to your diet will help your body repair itself faster and increase your endurance as well. When you are trying to add muscle to your body, you will need to drink more than just water.

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Include a healthy amount of protein into your diet

You will also need to include a healthy amount of protein into your diet. Many people believe that they need to eat nothing at all when they are trying to build muscle. Although eating nothing at all is not the best idea, you can eat foods that are full of protein and help you gain muscle.

Protein is necessary to have, but if you eat too much protein, you will find that your body will store it as fat and this can make your diet harder to lose. Your body has to be used to taking in protein on a regular basis. When you are working out hard, you should make sure that you are giving your body the proper amount of protein that it needs to build muscle and to stay strong.


We all need protein to increases muscle mass and strength. We all need muscles. I have always found molecular biology, biochemistry, and genetics interesting, and I really want to understand how nutrients affect us.

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