Top 10 foods for grow muscle

Top 10 Muscle Building Foods

Top 10 Muscle Building Foods

While once upon a time women were seen as preoccupied with appearance, that role in the 21st century took men. More members of the stronger sex go to the gym, solarium, and even waxing. Except that in their daily schedule ordered exercise more often began to choose meals that grow muscle faster. Top 10 grocery protein bombs, whereby every man will be shapely and strong.


When it comes to building muscle, fish wins every competition. Salmon is an ideal example. Not only does 100 grams of salmon has 25 grams of protein but is enriched by a range of other healthy ingredients, so only a fool will avoid it. Salmon contains healthy unsaturated omega-3 fatty acids and is an excellent source of vitamin D. Fish such as tuna and salmon is a straight shot!


Is there anything we can say about chicken without you already knowing it? Chicken is the perfect food for building muscle. Nice clean piece of white meat will boost you up with 31 grams of protein and only 4 grams of fat. Namely, as regards protein, chicken is also full shot. If you want to combine good taste and value this is a great meal for you.


Delicious meal that is easy and quick to prepare. Eating eggs is the key to every muscular man. Each egg contains 5 to 6 grams of protein and only 60 calories. It is not only the amount of protein that makes eggs special, but their kind. Namely proteins from the eggs are easily usable and have a higher biological value than any other food.


No matter how you take it, the soy bean is fitting well in this list of muscle building foods. Just one cup of boiled soybeans contains over 20 grams of amino acids. Soy also contains other important vitamins and minerals, so that it is the healthiest meat substitute.


Minced beef
Red meat from pure minced beef is an excellent source of protein. If you avoid it only because of all the stereotypes about red meat you are making a big mistake. Just 100 grams of minced beef contains more than 27 grams of protein. Although the same serving has 11 grams of fat and over 200 calories, that which differentiates it from other types of meat are minerals and vitamins it contains. Beef is filled with vitamin B12, zinc and iron -- which are very important for muscle growth.

minced beef

Chocolate milk
When we were kids, all of us were constantly reminded that we need to drink milk. Now that we are adults, milk also has an important role in our life, knowing that animal’s milk gives us all the essential amino acids, and contains very little fat.

chocolate milk1

Although not known as food to build muscle, oysters are another secret ingredient for bodybuilders. Just 100 grams of edible oysters contain more than 20 grams of protein and only 5 grams of fat. They also contain a lot of zinc which is very important for protein synthesis, so oysters are the top foods for muscle growth.


Lean cheese
Maybe it sounds strange, but bodybuilders use lean cheese in their diet constantly. All you need to do, in order to learn which lean cheese is good for building muscle, is to read the packaging. The ones that says “non fat” is the choice for you. Just half a cup lean cheese has a whopping 14 grams of protein and only 80 calories and less than 2 grams of fat.

Lean Cheese

Another herbal food are the almonds. Just a quarter cup of almonds contains 8 grams of protein, 2 grams of protein more than one egg. They are also an excellent source of unsaturated fats and magnesium. Magnesium is a mineral from which our body provides energy and accelerates protein synthesis.


Quinoa is a grain packed up with protein which comes from South America. It contains not only protein, but also all ten essential amino acids. It is also full of magnesium and iron. It’s no wonder why the ancient Inca called the Quinoa “mother of all grains”.



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