Top 10 Foods You Need To Eat To Gain Muscles

0 TOP 10 MUSCLE BUILDING FOODS

To Gain Muscle Mass what plays a major role is Nutrition which is about 70% and rest 30% is your Workout (GYM). Macronutrients like Protein, Carbohydrates and Fats are responsible for muscle gains.

Here are the top 10 foods you need to eat to gain muscles.

1 EGGS

Eggs are the most cheapest and high source of protein you can get. One large egg carries about 6 grams of protein with 9 major amino acids require for muscle building.

2 Chicken Breast

Chicken is an ultimate source of high quality protein which is essential for muscle gaining, maintenance and repair. Boneless chicken carries 24 grams of protein per 100 gram of serving.

3 RICE

Whole Grains like Rice helps in digestion and provide more nutrients. It promotes sustained energy levels and overall health. Rice can also help in boosting growth hormones which can help in gaining lean muscle mass and strength.

4 Cottage Cheese

Cottage Cheese is entirely pure Casein Protein. Casein is a slow digesting protein which means it is essential for maintaining muscle mass. It is excellent source of Vitamin B12. It carries about 18 grams of protein per 100 grams of serving.

5 Oatmeal

Oatmeal is an excellent source of carbohydrate due to its low glycemic index value. It provides constant energy and helps in muscle preservation. Oatmeal is also said to help in fat loss. It has a high fibre value.

6 MILK

Milk is a good source of calcium which is required for your bones. It carries about 3.5 grams of protein per 100ml. It has a rich variety of nutrients and healthy omega fatty acids.

7 Sweet Potato

Sweet Potato is a great source of carbohydrates which carries about 20 grams of fast digesting carbs per 100 grams of serving. It is also rich in Vitamin A.

8 Red Meat

Red Meat should be the staple of your diet if you want to gain some serious muscle mass. It is loaded with all sources of nutrients required for muscle growth like protein, iron, zinc and B Vitamins. It carries high quality protein of about 26 grams per 100 gram serving.

9 Lentils

Lentils are great vegan source of proteins. It carries about 15 grams of protein per 100 gram serving.

10 TUNA

Fishes are high in protein and low in fat and also higher in omega 3. Omega 3 helps in fat loss and boosts your metabolism. Tuna carries about 20 grams of protein per 100 grams of serving.