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Top 6 foods to help you pack on muscle

Saravanan "Sharu" HarirambySaravanan "Sharu" Hariram
March 26, 2021
inDiet
21
Mediterranean diet

Most personal trainers complain that clients may work out rigorously, often overtraining, but won’t bother about their nutritional needs.

Ignoring the body’s needs means that all that training doesn’t do the work it actually could.

Keep in mind that proteins and minerals are a must to facilitate muscular development and lean tissue growth. But you don’t have to eat only meat to pack on muscle. You can build muscle on a vegetarian diet as well. All you need to do is learn how nutrition works and how to use it for your own fitness and strength gains.

Eat up these muscle-building foods and show off your batch of biceps:

#1 EGG WHITE

Eggs contain easily digestible high-quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. The egg whites, particularly, are chock-full of protein. And don’t worry, numerous studies have put paid to the theory that they are harmful.

Each egg white has: Calories: 17, fat: 0, carbs: 0.2 gm, protein: 3.6 gm

CHICKEN BREAST#2 CHICKEN BREAST

Chicken is a super source of high-quality protein that’s needed for muscle maintenance and repair, bone health and weight maintenance.

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100 gm of chicken breast has: Calories: 195, fat: 7.72gm, carbs: 0, protein: 29.55 gm

#3 FISH

High in protein, low in fat and extremely rich in omega-3 fatty acids, fish can be your best friend if you’re seeking to pack on muscle. The omega-3 fatty acids aid fat loss and ensure the proper functioning of body processes such as the metabolism.

100 gm of fish has: Calories: 112, fat: 1.22 gm, carbs: 0, protein: 23.3 gm

#4 ALMONDS

Almonds are good for you, raw or soaked. They are known to be one of the best sources of alpha-tocopherol vitamin E. That helps muscle builders as vitamin E is a potent antioxidant that can help prevent free-radical damage after heavy workouts.

50 gm almonds have: Calories: 289, fat: 25.32 gm, carbs: 9.87 gm, protein: 10.63 gm

shutterstock_74847544#5 BROWN RICE

Brown rice is a whole grain that is digested extremely slowly, keeping you full for longer and providing longer-lasting energy through the day. It can also help boost levels of growth hormone (GH) levels, which enhances lean muscle growth, fat loss and strength gain.

100 gm of brown rice has: Calories: 110, fat: 0.89 gm, carbs: 22.78 gm, protein: 2.56 gm

#6 SKIMMED MILK

Milk is a mix of casein, a slow digesting protein, and whey, a fast digesting protein. It is rich in branched-chain amino acids such as leucine, isoleucine and valine. The lactose helps replenish energy stores and some experts believe that the nutrients in milk can aid weight loss.

100 ml of skimmed milk has Calories: 37, fat: 0.19 gm, carbs: 5.07 gm, protein: 3.55g

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Tags: almondsBrown riceChicken Breastegg whitefishfoods for muscleskimmed milk
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Saravanan "Sharu" Hariram

Saravanan "Sharu" Hariram

Saravanan “Sharu” Hariram is an ACE Certified Personal Trainer with a passion for bodybuilding. Combining his love for fitness with his career, Sharu did his certification in Sports Nutrition, and Rehabilitation and Healing Nutrition. Currently a Master Trainer with HealthifyMe, he specializes in Weight Management, Marathon Training, and Physical Rehabilitation. In his 20+ years of experience, Sharu has always maintained that one’s mind must have control over their body in order to lead a healthy life. At HealthifyMe, he continues to follow his passion while helping those around him realise their fitness goals.

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Comments 21

  1. Abdul Hannan says:
    6 months ago

    Thank you for sharing the foods helpful for muscles

    Reply
  2. Brijesh Yadav says:
    1 year ago

    Great 👍

    Reply
  3. Deepanshu says:
    1 year ago

    Is black coffee is good as pre workout meal

    Reply
  4. Jaybir Kumar says:
    2 years ago

    Awesome information for healthy life.

    Reply
  5. Manas says:
    2 years ago

    Egg has best of proteins..good one

    Reply
  6. Manoj Panicker says:
    2 years ago

    Really interesting

    Reply
  7. Basil Raju says:
    2 years ago

    Really interesting

    Reply
  8. Arunkumar says:
    3 years ago

    Thanks for the knowledge

    Reply
  9. Mischelle Barnes says:
    3 years ago

    Really interesting read! I feel chicken is the best when it comes to packing muscle. It also keeps you full for longer. This ensures that you stick to the diet and are not enticed to eating unhealthy snack.

    Reply
  10. Vedant Bhandare says:
    3 years ago

    Can I get some help regarding the same but just the vegetarian way?

    Reply
  11. Saloni says:
    3 years ago

    Thanks a lot

    Reply
  12. Subrat says:
    3 years ago

    Great foods

    Reply
  13. Shehzab Ahammad says:
    3 years ago

    Thanks for helping to keep deit tips

    Reply
    • Navya says:
      3 years ago

      Hi Shehzab, Thank you for your feedback. We’re glad to be making a difference in your life.

      Reply
  14. Gadadhar kar says:
    4 years ago

    Green moong daily 20 grams

    Reply
  15. Rakesh says:
    4 years ago

    I start vegetable and green salad

    Reply
  16. Yogesh Singh says:
    5 years ago

    Less for vegetarians ????

    Reply
  17. Dipakkumar says:
    5 years ago

    Very good article

    Reply
  18. Kunal helgaonkar says:
    5 years ago

    I start to eat brown rice….. very useful infomation about helathy food.

    Reply
  19. Yogesh Singh says:
    5 years ago

    Nice addition in my food which is egg white

    Reply
  20. Cells says:
    7 years ago

    I like fish and eggs, that’s nice. By the way, you blog is quite helpful and I like reading your blog.

    Reply

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