5 Food Items You Should Eat To Build More Muscles

Build More Muscles

Trying to lose weight? Read this!

Proper nutrition is not only required to stay healthy and fit, but it is even essential when trying to bulk up. Lifting heavy weights or performing intense exercises alone won’t help you build muscles or get a toned body. You have to give your body the building blocks it needs to build lean muscles. Our body needs different kinds of nutrients to function properly, but when it comes to bulking up, protein is the most important of all.

The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, the number varies as per your calorie intake and the amount of physical activity. If you are strength training, you are required to eat more protein than an average person. In this article, we tell you 5 protein-packed food items that are considered excellent when trying to gain muscle mass.


Rich in magnesium, protein, vitamin K and phosphorus, soybeans are considered excellent food when trying to build muscles. It helps in the growth and repair of muscles. The beans also contain iron, which store and transport oxygen in the different parts of the body.

Protein content: 1 bowl of cooked soybean contains 28 grams of protein.


Quinoa is one of those plant-based food items that contain all the nine essential amino acids (complete protein) that our body needs, but cannot produce on its own. This is an excellent source of complete protein for vegetarians and vegans. Quinoa seeds make an ideal side dish for bodyweight training.

Protein content: 1 cup of cooked Quinoa seeds contains about 8 grams of protein.


All non-vegetarian food items contain protein, but salmon is the one that tops the list. This seafood contains omega-3, which has shown to reduce body fat when consumed after a workout session. It also helps boost performance, rebuild and repair torn muscles by reducing inflammation.

Protein content: 85 grams of protein contains 23 grams of protein.


Guava is one of the most underrated tropical fruit, but it is an ideal food when it comes to building muscles. It is also packed with vitamin C and magnesium, which helps to relax the muscles and nerves of the body after an intense workout session. Guava also increases the production of collagen, which makes your skin look smooth by reduces the signs of ageing.

Protein content: 1 cup of chopped guava contains 4.2 grams of protein.


Eggs are a perfect post-workout food which helps in building muscles. It also contains healthy fats and other important nutrients like vitamin B and choline. Eggs contain large amounts of the amino acid, which is particularly important for muscle gain.

Protein content: One large egg contains 6 grams of protein

SOURCE: bit.ly/37jvYxM

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