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5 Great Foods for Muscle Development

It is well known the best way to gain muscle is through the consumption of high-protein foods, but which are the best? The foods within this article are not vegan-friendly, but a vegan-friendly list of high protein foods will be shared soon! Some high-protein sources, like animal-sourced protein, are less processed, more nutrient dense, and easier to digest than others ; which is what was kept in mind throughout this article.

Below we’ve highlighted five nutritional go-to’s that will help you get the most out of every workout, aid in muscle development, recovery, and provide essential macro and micronutrients.

Eggs

Eggs are a good source of protein and contain every amino acids needed to build muscle! Eggs also contain vitamin D, which is good for bone health, brain function, and even blood pressure control – all of these things can aid in better workouts and recovery. Choline is also found in eggs and can help with learning new information and retaining it.

Selenium, another important nutrient in eggs, is an underutilized nutrient especially within vegan diets. Selenium helps your body fight off oxidative stress, may improve immune function, and aid in thyroid health.

A single whole egg contains 6 to 7 grams of protein! A study found that consuming whole eggs, after resistance training exercise, helped increase muscle protein more effectively than just egg whites (1).

Salmon

Salmon is an excellent source of omega-3 fatty acids and protein. Fatty acids are critical for healthy muscle growth and brain function. Omega-3s are known to increase the number of blood vessels in muscle, allowing them to grow larger, recover faster, and improve  overall performance. A 34oz filet of salmon standardly has 34 grams of protein!

Fermented Dairy Products

Fermented dairy products such as greek yogurt, kefir, and cottage cheese contain billions of probiotics essential to optimal gut health. Probiotics are healthy bacteria which help your digestive system function more efficiently and improve absorption of nutrients.

The more efficient you are at digesting food and absorbing nutrients, the better the body can use them to grow muscle mass and strength. In addition to helping with digestion, fermented dairy products also increase protein synthesis which means they may help build muscle faster than other foods which do not increase protein synthesis. 4 ounces of cottage cheese typically contains 13 grams of protein!

Free Range Chicken Breast

Chicken is a great source of protein and is also high in B vitamins, selenium, choline, and niacin. One chicken breast approximately contains 43 grams of protein – which is incredibly high. Chicken contains 40% of the daily suggested intake of vitamin B6. Vitamin B6 aids in the absorption of vitamin B12, they are essential in the production of red blood cells which are necessary for optimal hypertrophy!

Avocados

Avocados, although not known for including plenty of protein (usually containing 4 grams of protein per avocado) like the other foods within this article, are a fantastic source of monounsaturated fat, which is ideal for a healthy heart and decreases the risk of heart inflammation. They’re also rich in fiber, potassium, and antioxidants. They contain little sodium, making them a convenient choice for getting healthy fats if you need to watch your salt intake throughout your journey in the gym.

Conclusion

So, there you have it! Five delicious foods that will help you reach your hypertrophy goals. If your goal is to get bigger and stronger, these are the best five choices for you! We hope you enjoyed this informative article.

References

  1. van Vliet S, Shy EL, Abou Sawan S, Beals JW, West DW, Skinner SK, Ulanov AV, Li Z, Paluska SA, Parsons CM, Moore DR, Burd NA. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr. 2017 Dec;106(6):1401-1412. doi: 10.3945/ajcn.117.159855. Epub 2017 Oct 4. PMID: 28978542.

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