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Top 8 Foods for Muscle Building. Protein is essential for muscle growth… | by Forbes Tribune | May, 2024

Protein is essential for muscle growth because it is made of amino acids that are the biggest components of our muscle and organ tissues. Muscle growth and maintenance are not only important for bodybuilders but should be instilled in everyone to maintain health and overall well-being as we get older. To achieve muscle growth, a proper diet goes hand in hand with balanced exercise routines and strength training. Protein shakes are a good way to supplement, but there is nothing better for this purpose than whole foods. Here are eight foods that can help you build muscle and enhance your strength.

Foods for Muscle Building

Protein is important, but it’s not the only macronutrient that supports muscle building. According to the National Academy of Sports Medicine (NASM), a muscle-building diet should also contain adequate carbohydrates, vitamins, and minerals. These nutrients give our body the necessary material for muscle repair and growth. Most people should target consuming about 0.7 to 0.8 grams of protein and 1.8 to 3.2 grams of carbohydrates per pound body weight per day, according to the NASM. Apart from that, caloric intake also plays a very important role because a calorie deficit can impede muscle growth. Asides from this, regular exercise, mainly resistance training, is one of the key factors in muscle growth. Exercise causes those much-needed micro-tears in the muscles, and nutrients from the food are then sent to the muscles to make them bigger and stronger. Apart from that, factors like meal timing, rest periods, and genetic and hormonal factors also play in.

Eggs are highly nutritious and contain protein, fats, and essential vitamins like B12, B6, and thiamin. They are rich in leucine, an amino acid that promotes muscle growth.

Fish is a lean protein source packed with vitamins, minerals, and omega-3 fatty acids. Omega-3s improve muscle performance and prevent muscle mass loss. Salmon and tuna are particularly beneficial.

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