Muscle building foods are a essential part for a person’s body if he is a health conscious or a gym going guy. In this fast running world people eat a lot of fast food full of carbs and fat. Fast food increase the level of fat in the body which is the main reason for weight gain, low energy and many health problems .
Whenever we need to build muscle or gain weight we need good calories in excess that can help us in building muscles. In this blog we ae going to talk about muscle building foods which are very easily available and also these food items are very budget friendly , so anybody can afford them.
so here are 10 muscle building foods that are essential to make your body to make muscles –
List of muscle building foods
1. Whole Eggs
One whole egg contains 66 calories , 6 gram of protein that contain all the essential amino acids, and 2gm of carbs. It also contains some amount of cholesterol which helps in making testosterone.
You can eat 2-3 eggs per day as per your body requirements.
Eating options – Boiled, Half boiled, omelette, Scrambled
warning – Never try to eat raw eggs because raw egg contains salmonella bacteria which can give you health complications.
2. Peanut Butter
Only 2 spoons of peanut butter can give you 200 calories, 8 gram of protein and 16 gm of high quality fat. You can consume 3-4 spoons of peanut butter which will help you in gaining extra calories for muscle building.
Eating options – Peanut butter sandwich , Banana shake , Oatmeal or Porridge, Raw with a Meal
Our previous blog was dedicated to peanut butter , it’s health benefits as a muscle building foods. You can visit that blog to know more about peanut butter by clicking here.
3. Whole Milk
One glass of whole milk contains 150 calories with , 8gram of protein , 8gram of fats and 12 gram of carbs. It is also a good source of calcium for bones and teeth. Drinking just 2 glass of milk can provide you 16 grams of protein. Milk is always a good muscle building foods option due to it’s accessibility as it is available in each and every part of this world.
4. Paneer or cottage cheese
100 grams of paneer contains 265 calories with 18 grams of protein, 20 gm of fats and 1gm of carbs. Paneer contains a heavy amount of saturated fats that is why we would suggest you to eat paneer not more than 100 grams a day.
Eating options – Raw , Sabzi (curry ) , scrambled (bhurji), Bread sandwich
5. Chicken Breast
100 gram of chicken breast gives you 250 grams of calories , 25 grams of protein and only 1gm of fat and carb. Try to avoid fried chicken as it’s properties changes on frying.
Eating options – Curry , Tikka , Boiled , Roasted , Grilled , Sandwich
6. Yogurts
This food is not just a muscle building foods but it is also a good source of probiotics which means it keeps your gut health and digestive system in order. 100 gram of yogurt provide you 90 gram of calorie , 5 gram of protein , 5 gram of fats and 5 gram of carbs. You can consume up to 200 grams of yogurt to be in a good shape.
7. Tofu or vegan paneer
If you are a vegetarian or vegan than tofu can be the best option to fulfill your need of muscle building foods. 100 gram of tofu contains 150 calories, 17 gm of protein and very less carbs and fats (less than 1gm).
Eating options – Raw , Sabzi (curry ) , scrambled (bhurji), Bread sandwich
8. Banana
Banana is a cheap and easy source of carbohydrate and protein. 1 banana contains 110 calories, 1gram of protein and 28 grams of carbohydrates. It also helps in your digestion because it contains fiber and potassium ( helps in recovering from cramps). An healthy person can consume 2-3 bananas in a day to fulfill its carbs need.
9. Oats
100 gram of oats contains 379 calories, 10 gram of protein, 60 gram of carbs and 5 gram of fats. Due to it’s high fiber content it helps you in keeping active and full.
Cooking Options – oats upma, masala oats, pudding, oats egg omelette
10. Protein Powder
1 scoop of protein power contains 110-200 calories, 20-30 gram of Protein, 1-2 gram of fats and 1-5 grams of carbs.
There are many companies selling protein powder but
You can check out best protein powder available in amazon –