11 Foods to Help You Build Muscle

1. Whey

Whey protein is a protein supplement and meal replacement. Also alpha-lactalbumin and beta-lactoglobulin. Bodybuilders choose whey over other proteins like casein.

2. Tofu

Tofu is a vegan protein. It need amino acids to develop muscle, however certain meals have a greater amino acid content. For necessary amino acids, eat tofu.

3. Peas

A cup of cooked green peas contains nearly 9 grams of protein. Pea protein powder is gaining popularity as a vegan protein source. 

4. Milk

Milk is a great post-workout drink. Milk may be better than sports drinks for post-workout recuperation. Exercise increases protein synthesis, reducing muscle soreness and loss of function.

5. Beans and Lentils

Beans and lentils are pulses. They're an excellent plant-based protein source. The slow-release carbohydrates and fibre in beans help control blood sugar and fuel exercises.

6. Almonds

Almonds make a great portable, post-workout snack for when you're on the go. Almonds have the highest protein content of all nuts a handful contains around 7g of protein.

8. Fish

White fish offers all the protein but no fat. Omega-3 fatty acids found in salmon, mackerel, and sardines aid protein metabolism and muscle growth.

9. Quinoa

Quinoa is botanically a seed but eaten as a grain. It is packed with protein, fiber, vitamins, minerals and antioxidants, plus all the amino acids needed for muscle growth. 

10. Chicken

Average chicken breast protein 50g Poultry is high in leucine, a branched-chain amino acid that may help younger individuals gain muscle.

11. Peanuts

Peanuts and peanut butter are not technically nuts, from the same family as beans and lentils, which account for their higher protein content compared with other common nuts.

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