There are eggs to the chicken breasts which are popular.
Healthline summarizes 7 muscle-building food sources that you can try.
1. Eggs
A popular muscle building food is eggs.
Usually, bodybuilders eat dozens of eggs every day.
This is because eggs contain a large amount of the amino acid leucine.
In particular, this amino acid can build muscle.
2. Salmon
So the prima donna of healthy food, salmon is also good for those of you who want to have a muscular body.
Omega 3 fatty acids in salmon play an important role in maintaining healthy muscles.
It can also increase muscle mass during physical exercise.
3. Chicken breast
When looking at the diet of athletes or bodybuilders, you will often find chicken breasts.
This protein source is very reliable for building muscle.
Every 85 grams of chicken breast contains about 26 grams of high-quality protein.
Other content is vitamin B niacin and B6.
This type of vitamin can optimize muscle building.
4. Greek Yogurt
Not only savory foods, but muscle-building foods also include yogurt.
Choose the type of Greek yogurt with natural ingredients and without artificial sweeteners.
Yogurt is high in protein, namely whey, which is quickly digested and casein is slow to digest.
Research has shown that the combination of whey and casein protein can make a person’s muscles more developed.
5. Tuna
Apart from salmon, try regularly consuming tuna for muscle building. Every 85 grams of tuna contains at least 20 grams of protein. Other nutrients are vitamin A and several B vitamins such as B12, niacin, and B6.
There are also omega 3 fatty acids that can support muscle health. For adults, it is important to increase the intake of omega 3 because its function can slow the loss of muscle mass and strength that occurs with age.
6. Low-fat beef
Beef is also a popular source of protein with added B vitamins and minerals.
Several studies have shown that consumption of lean beef can increase muscle mass when added with weight training.
7. Edamame
Behind the delicious taste and soft texture, edamame is also useful as a muscle-building food.
One cup or about 155 grams of frozen edamame contains about 17 grams of protein and 8 grams of fiber.
Other ingredients are folate, vitamin K, and manganese. Folate is important for optimizing muscle mass and strength.
Apart from edamame, peanuts can also be a choice of muscle-building snacks.
