10 best foods to eat for building muscle


Joegoauk Goa / CC BY-SA (https://creativecommons.org/licenses/by-sa/2.0)

Chicken cooking on the grill. Chicken is an example of a high protein food.

Jacob Toth, Staff Writer

Weighlifting is a great way to build muscle mass, stay healthy, and to get in shape. There are certain high protein foods that you can eat to gain muscle very fast.

  1. Chicken. A piece of chicken contains (depending on size) around 38 grams of protein. The best part is that chicken can be used in many recipes and is available in most restaurants. Avoid eating things like chicken nuggets because sometimes there are fillers instead of 100% meat.
  2. Fish. All types of fish contain lots of protein, whether shrimp, crab, squid, cod, salmon, tilapia, etc.
  3. Eggs. Eggs contain 6 grams of protein per egg. There are almost endless ways to prepare eggs and many recipes that require them.
  4. Yogurt. Depending on what brand of yogurt that you get, it can contain up to 17 grams of protein per serving.
  5. Peanuts. 1 cup of peanuts contains 38 grams of protein If you don’t like eating them alone, try peanut butter or topping them on your favorite dessert.
  6. Tofu. Tofu is a food made from mashed soybeans that are formed into a curd. 1 serving of Tofu contains 10 grams of protein.
  7. Hamburgers. These have been an American tradition for a while. One burger contains around 20 grams of protein depending on the size of the patties. If you add a slice of cheese, that is an additional 5 grams of protein.
  8. Quinoa. 1 cup of Quinoa contains 8 grams of protein. This grain food can be found in lots of different flavors at your local supermarket.
  9. Turkey. One slice of Turkey contains around 9 grams of protein. This is a very popular food to eat on American holidays.
  10. Sunflower Seeds. These are popular among baseball players and other athletes. 1 cup of sunflower seeds contains 29 grams of protein.

If you incorporate at least three or four of these foods into your diet every day, you will definitely see significant results in muscle growth over a short period of time.

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