Building muscle properly is about more than pumping iron. Sure, a good workout plan is an essential part of building muscle, but food is equally important. Eating the right foods can help maximize the efforts you put into working out and help you gain muscle mass like never before. Protein is one of the most important elements of a muscle-friendly diet.
Eggs
Eggs are one of the best foods you can eat to build muscle, according to Strong Lifts. They contain about 7 g of protein each. The yolk is the most nutrient-dense part of the egg. Enjoy hard boiled eggs or healthy vegetable omelets for breakfast to help your body get enough protein for maximum muscle build and recovery. While many people avoid eggs due to reports of high cholesterol, BodyBuilding.com recommends them despite this rumor. Of the 5 grams of fat in an egg yolk, only about 1.5 grams can be attributed to saturated fat. There is no evidence that the dietary cholesterol contained in eggs can raise your blood cholesterol level.
Wild-Caught Salmon
Wild caught salmon is a nutrient-dense fish. Rich in omega-3 fatty acids, wild salmon contains about 20 g of protein per 100 g serving. Avoid farm-raised salmon. According to Mark's Daily Apple, farm-raised salmon often contains little to no omega-3s and are less protein-dense than their wild counterpart.
Turkey Breast
Turkey breast is a healthy, lean meat. This is great for anyone looking to avoid extra fats and help build muscle at the same time. Opt for fresh turkey over processed lunch meat. At about 40 g of protein per serving, turkey is one of Strong Lifts recommended meats for any muscle building diet.
Quinoa
Quinoa is a nutrient-dense, versatile grain. Used in a similar way to that of rice, the "New York Times" reports that quinoa is actually more closely related to lettuce. Quinoa is high in lysine, an acid in the body that aids in the repair and growth of muscle tissue. It is also exceptionally high in protein content, making it superior for muscle growth.
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