Contents
and Health
Muscles take time, effort and energy to develop, but with the right foods you won’t have to wait as long or work as hard to get the muscles you want.Whilst genetics play a large part in how your muscles look, diet has a huge influence over how effectively and quickly they can grow.
Incorporating protein and energy dense foods into your diet will give you the best chance of developing big, strong muscles. So here is a list of the top 10 foods for maximising muscle mass naturally and healthily:
1. Turkey Breast
Turkey is one of the lowest fat and highest protein meats. It is a complete protein, containing all the essential amino acids you need for muscle growth and repair.
2. Greek Yogurt
Not only is Greek yogurt packed with calcium and protein, it is also high in beneficial bacteria, which is important for immune system health and digestion.
3. Eggs
Eggs are a great source of high-quality protein with all the essential amino acids and also vitamin B12. Eggs are also incredibly versatile, which makes them a great addition to your diet.
4. Broccoli
Broccoli is a great source of vitamins, minerals and fiber. It is also packed with antioxidants which help to protect your cells from damage, as well as regulate your hormones.
5. Lean Beef
Lean beef is packed with creatine and iron, both of which are essential for muscle growth. It is also a great source of B-vitamins which help to convert carbohydrates into energy.
6. Chickpeas
Chickpeas are rich in fiber and protein and contain a variety of vitamins and minerals, such as magnesium and zinc.
7. Salmon
Salmon is high in omega-3 fatty acids, making it a great choice for those looking to increase their muscle mass. It is also a great source of vitamin D and protein.
8. Quinoa
Quinoa is a great source of complex carbohydrates and contains all nine essential amino acids. This means it is one of few plant-based foods that is considered a complete protein.
9. Milk
Milk is one of the best sources of calcium and vitamin D, both of which are essential for bone health and overall muscle gain. It is also a good source of protein.
10. Nuts and Seeds
Nuts and seeds are high in protein and healthy fats, providing the energy and nutrients your body needs for muscle growth.
By including these 10 foods in your diet, you can ensure that you are getting the best nutrition to help you gain muscle mass naturally and healthily.
