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EATING TO GROW: THE TOP 10 FOODS FOR BUILDING MUSCLE
From bodybuilding.com
Estimated Reading Time 4 minsPublished Jul 17, 2020
- Chicken Breast. Is there any food more associated with bodybuilding and muscle growth than the chicken breast? Cost effective, easy to prepare, and packed with protein, chicken breasts are the ideal muscle-building food.
- Hemp Seeds. Many plant foods must be mixed to form a complete protein; for example, eating brown rice with peas. Hemp seeds are an exception, giving you 32 grams of completely bioavailable protein per 100-gram serving.
- Lean Pork Chops. Back to animal sources. Use lean pork chops as you would chicken breasts. You can cook them in bulk and interchange them throughout the week for lunches or dinners.
- Pumpkin Seeds. Like hemp seeds, pumpkin seeds are a complete protein source and are high in fatty acids, making them excellent to snack on throughout the day.
- Canned Albacore Tuna. Another bodybuilding staple, canned albacore tuna is also a convenient, cost-effective option for supporting your muscle-building goals.
- Wild Salmon. Famously high in omega-3 fatty acids, wild salmon also contains 25 grams of protein per 3.5-ounce serving. Wild salmon is recommended, but farmed salmon is OK, too.
- Eggs. One egg contains around 6 grams of protein along with zinc and healthy fats. If you're like most people, you eat more than one egg at a time, so the protein count adds up quickly.
- Soybeans. Soybeans have been shown to support cardiovascular health. We highly recommend eating only fermented or sprouted soybeans; avoid the processed stuff.
- Greek Yogurt. Carbohydrate free and packed with protein, Greek yogurt will quickly become a favorite muscle-building snack. 10 grams of protein per 100-gram (3.5 ounce) serving.
- Chickpeas. Chickpeas are great on their own, as a side dish, or blended to make hummus. 10 grams of protein per 100-gram (3.5 ounce) serving. Do You Have a Favorite Muscle-Building Meal?
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