5 Must-Have Foods When Muscle Building

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Nickolas Casalinuovo
2.5 Minutes

When you’re working on building muscle, there are two aspects that you need to consider: what you are doing with your body and what you are putting in your body. Even if you’re doing everything right in the gym, if you pick up a double cheeseburger and large fries on the way home, you’ll be undoing everything. Fortunately, there are a number of great foods to choose from for muscle building.

Here are 5 must-have foods when muscle building.

1. FISH

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One of the things that makes fish an outstanding food for muscle building is it is packed with protein. Salmon, for example, boasts 25 grams of protein for every 100 grams of fish. This will help you quickly and easily reach your daily protein goals.

The other aspect of fish that helps you build muscle is that it contains high levels of monounsaturated fats as well as omega-3 fatty acids. Both of these healthy fats will help you get the energy you need and help keep your body healthy.

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2. Whole Eggs

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Don’t give in to the misconception that egg yolks are bad for you and skip them. The truth is that egg yolks are packed full of the protein that you need to rebuild those muscles. In fact, there are about 6 grams of protein in each egg, so a couple for breakfast will give you a good amount.

What really makes eggs a great source of protein is the type of protein it contains. It’s got what’s called a high biological value, which means your body uses it more efficiently than other types of food, so you know it’s doing plenty of muscle building for you.

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3. Chicken

Another great source of protein is chicken. For every 100 grams of chicken, you get a whopping 31 grams of protein, allowing you to eat as much as you want without worrying about filling out your calorie count without gaining anything from it.

Chicken is also great because it’s a lean meat, meaning it contains a low amount of fat. Saturated fats that come from animal are unhealthy and should be avoided with healthy unsaturated fats taking their place in the calorie count. This diverse meat can easily show up in a number of healthy dishes.

4. Lean Ground Beef

When it comes to the red meats, many people tend to stay away from them because of the high fat content, they have a lot to offer as far as protein, so choosing a lean ground beef will help you benefit from the 21 grams of protein per 100 grams of beef.

What makes the extra fat worth it when it comes to ground beef is the other vitamins and minerals it contains which are essential for muscle growth. Zinc, iron, and vitamin B12 all contribute to muscle growth, and this red meat is loaded with them.

5. Almonds

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If you’re looking for a plant-based source of protein that also makes a great snack, then almonds are the way to go. These delicious nuts have 8 grams of protein in every ¼ cup, which is even more than eggs. They also contain a high amount of magnesium that helps your body use protein for muscle growth.

Almonds also will help you get in your healthy fats for the day as they are filled with monounsaturated fats. These fats will help you feel healthier and can actually help lower your risk of developing heart disease among other things.

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