TOP 10 foods for muscle gain

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-09-08

It's no secret that our muscles are primarily composed of a protein called myoglobin. Therefore, muscles particularly require external protein supplementation. Even if you are on a very restricted low-calorie diet, you should still consume enough protein daily. This means a minimum of 60 grams of pure protein per day. Otherwise, the body starts "pulling" protein from the muscles, which leads to muscle mass loss and even muscle dystrophy.

Muscle dystrophy is a pathway to excessive weight gain in the future since fats are burned in muscle cells. I have compiled a list of products that are ideal for maintaining as well as building muscle mass.

1. Cottage Cheese. 100 grams provide 19 grams of quality casein protein. In addition to casein, cottage cheese is rich in minerals and vitamins: A, C, D, and B vitamins. However, it is advisable not to consume more than 200 grams of cottage cheese per day.

2. Salmon. Salmon and other members of the salmon family are a valuable source of high-quality protein. Each 100 grams of salmon contains 20 grams of protein. For our bodies, salmon is not only a source of quality protein but also a source of omega-3 fatty acids, which are essential components of the membranes of our tissues and organs. Salmon can also help speed up metabolism, boost immunity, and strengthen the nervous system. This wonderful product should be part of everyone's diet, at least three times a week for women and at least twice a week for men.

3. Beef. 100 grams of beef provide 19 grams of protein. In addition to protein, beef is a source of iron, which helps saturate the cells of the body with vital oxygen. This meat is particularly valuable for physically active individuals and athletes. Beef also contains proteins like collagen and elastin, which are the main building blocks of interjoint ligaments.

4. Turkey. Turkey is a hypoallergenic protein. This meat is a good alternative for people with food allergies. The benefits of turkey don't end there; it is also rich in vitamins A, E, and B, as well as various minerals such as calcium, iron, phosphorus, sodium, sulfur, potassium, magnesium, and manganese. It is easily absorbed by our bodies. Moreover, turkey is a dietary meat that can be included in daily meals not just for muscle mass gain but also in the diet of those watching their weight.

5. Chicken Meat. This is an excellent dietary protein product, containing a whole arsenal of vitamins A, B1, B2, and B6. Each 100 grams of chicken contains 18 grams of protein. Chicken breast is particularly rich, providing 23 grams of protein per 100 grams.

6. Eggs. Eggs are a significant source of protein, containing 6-8 grams per egg. They are also rich in vitamins, zinc, iron, and calcium.

7. Oatmeal and Buckwheat. These cereals are essential for muscle tissue growth and for maintaining the health of any person. They contain valuable carbohydrates, fiber, protein, minerals, and vitamins. Since the carbohydrates in these cereals are "slow-releasing," they provide lasting satiety and energy after workouts.

8. Vegetables. Vegetables consist of carbohydrates that are essential for muscle tissue growth and quick recovery after exercise. Therefore, it's essential to include vegetables like: • Potatoes • Broccoli • Asparagus • Spinach • Tomatoes • Peppers • Onions

9. Nuts. Nuts are an excellent source of valuable plant protein, unsaturated fatty acids, and trace elements. They are also high in vitamin E, which is essential for muscles. Nuts are a powerful antioxidant that actively fights free radicals and promotes quick recovery after workouts.

10. Water. An adequate amount of water should be part of everyone's diet. During muscle building, saturating the body with water is crucial for maintaining normal water-electrolyte balance.