Increase Muscle Mass
Have you started to lose weight recently by quitting sugar and removing refined carbs from your diet? Has this caused your muscles to sag and lose its shape? Or, have you just started your workout journey and wish to increase muscle mass in a healthy manner? Well, there is no need to stress out because you have come to the right place. Increasing muscle mass is not as complicated as it seems.
While supplements may do the trick, they may not always be suitable and sustainable for your body. However, eating the right foods can help you increase muscle mass in no time!
These 10 different protein-rich foods are the way to go! Read ahead to find out what foods you should consume to achieve your fitness goals sustainably.
- Eggs
There’s no going wrong with eggs as the main element in your breakfast. The amount of protein in eggs is unmatched! Eggs are rich in amino acids, a type of protein that helps build muscle. In addition, they also contain Vitamin B, an important nutrient that aids in energy production. So, don’t skip on those eggs even if you’re running late in the morning!
Juicy roasted salmon
2. Salmon
Salmon is not just great for overall health, but it also helps build muscle the way you want it to. 85 grams of salmon contains around 17 grams of protein! Not only this, but they are rich in omega 3 fatty acids, which help in high intensity exercises. It’s the ideal food that pairs up well with rigorous workouts. You can even have tuna instead if you don’t like the taste of salmon.
3. Greek Yogurt
Rich in probiotics, Greek yogurt is the healthiest snack you can consume when you’re hungry. Unlike regular yogurt, Greek yogurt contains a mix of fat digesting whey protein and casein. This is a slow-digesting protein that makes you feel full for longer. Top it with berries and honey to make it flavorful and enjoyable if you’re not a fan of yogurt.
4. Chicken Breast
You probably know of this food as being the best element in your meals for building muscle. And, you’ve heard it right! Chicken breast is packed with protein and vitamin B – two components that help provide energy while working out. Chicken also helps in fat loss, so if you’re looking to increase muscle mass and reduce fat, then chicken breasts are the way to go! 
5. Quinoa
There is nothing better than having wholegrains. And switching from refined carbs to quinoa is the perfect decision. A cup of quinoa is sure to give you around 40 grams of carbs and 8 grams of protein. It also comes with fiber and a load of magnesium. This is exactly what your body needs to increase muscle mass.
So, the next time you enter your kitchen to make dinner, skip the rice and white bread and make some quinoa instead. Toss it in salads or have it with some stir fry, you won’t regret it.
6. Soybeans
Soybeans too, help increase muscle mass because they’re loaded with unsaturated fats, vitamins, minerals, and protein. That’s not all, soybeans also contain iron, the building block that helps transport oxygen into your muscles and blood. So, be sure to add it to your grocery cart the next time you go for a grocery run.
7. Milk
A perfect mix of protein, carbs, and fats can be found in milk. Milk contains slow and fast disgusting proteins. When combined with weight training, milk can help you increase muscle mass in no time! You definitely don’t want to forget this power formula going forward.
8. Chickpeas
Chickpeas are the way towards a balanced muscle building diet. They keep you full for longer and prevent you from binge eating on junk. You can use roasted chickpeas as a garnish for your meals, add it to your salads or even have it in the form of hummus! Try it out in different forms and see which one you like the best. The possibilities are endless!
9. Tofu
If you’re vegan, then tofu is the best alternative to meat that you can find. It’s made from soy milk and is loaded with protein. Tofu is one of the highest plant based proteins you can consume if you want to increase muscle mass. It also contains calcium that helps in bone health. It can’t get any better than this!
10. Lean Beef
To gain lean mass, lean beef is the food you might want to consume. It’s the best way to tone up your body when combining with weight training. And, it does this without providing too many calories. Lean beef essentially contains less than 10 grams of fat. 100 grams of lean beef is all you need to add to your diet but have it sparingly. Limit its consumption to a couple of times per week.
Foods to Avoid
There are also certain types of foods that can result in muscle loss. You might want to stay clear from them if you’re looking to increase muscle mass. Here are some of them.
- Refined carbohydrates such as white bread and pasts
- Breakfast cereals and granola
- Sugary foods such as ice cream and doughnuts
- Potato crisps
- Processed cheese
- Soda and sugary drinks
- Cured ham and processed meat such as sausages
- High consumption of alcohol
The Bottom Line
Increasing muscles mass is not as complicated as it may seem. If you have the right guidance and resources at hand, you can reach your body goals in no time! So, now that you know what foods to consume, and which items in your pantry to avoid, you can get started right away!
Make a trip to your grocery store with a list of protein rich foods in hand. Pick the right elements to add to your diet and watch your body feel leaner and healthier in just a few weeks. You can even share this article with a friend or family member that may be struggling to increase muscle mass as well, they will surely thank you for it!
