7 Best Foods For Muscle Growth…

7 Best Foods For Muscle Growth

People who want to gain muscle mass need to get dietary protein since essential amino acids contained in foods become the building block for new muscle cells. However, in addition to the amount of protein in foods, you need to consider its nutritional value and digestibility. To assess protein digestibility, scientists use protein digestibility corrected amino acid score (PDCAAS).

PDCAAS is a measure of a protein’s ability to provide adequate levels of essential amino acids for human needs. The upper limit of this scale is 1.0. Products with such a coefficient are best absorbed and are considered the best sources of protein.

The Best Protein Sources for Muscle Gain

1. Milk

A study conducted by Matthew Stark from Northern Illinois University shows that milk is almost completely digestible which causes protein synthesis and tissue repair, and provides the body with all the essential amino acids.

A 2008 study showed that milk dramatically increases muscle protein synthesis. Milk consumption after workouts combined with strength training for 12 weeks increases muscle hypertrophy and lean body mass.

A 2006 study showed that whole milk provides 2.8 times more threonine (an essential amino acid that is involved in building muscle protein) and 80% more phenylalanine (another essential amino acid that makes up your body’s proteins) than skim milk.

2. Beef

Beef contains high-quality protein, which consists of all essential amino acids. A 2014 study proved the effectiveness of beef intake for muscle gain. The study involved 26 healthy young people. The first group ate canned beef which contains 20 grams of protein and 1.7 grams of fat per 100 grams after workouts while the second group didn’t consume beef. People from the first group increased their muscle mass by five pounds in eight weeks.

A 2011 study confirmed that exercise combined with the consumption of 240 grams of beef increased muscle protein synthesis in both young and elderly participants.

A 2015 study showed that beef protein is as effective at muscle building as whey. After eight weeks of training and eating protein, participants who consumed beef protein increased their muscle mass by 5.7% and lost 10% of their fat.

3. Fish

Tuna, trout, salmon, cod, and mackerel contain about 20 grams of well-digestible protein. In addition, fish is low in calories and contains unsaturated fatty acids which have incredible benefits. They can treat depression, improve eye and brain health, prevent cancer, and even fight inflammation caused by chronic diseases, infections, and different injuries (knee, elbow, and back injury). Unsaturated omega-3 fatty acids can also accelerate muscle growth.

The fatter the fish, the more beneficial fatty acids it contains. Mackerel contains 2.6 grams of omega-3 per 100 grams while salmon contains 2.5 grams and tuna only 0.2 grams of omega-3.

4. Eggs

According to a study by Jose M. Miranda, 15 grams of egg protein contains 1,300 mg of leucine. A recent experiment showed that leucine causes the maximum anabolic response in the skeletal muscles of young people, which means egg protein plays a big role in muscle building.

Egg yolk contains 3.44 milligrams of zinc per 100 grams. Zinc is also good for muscle growth. A 2016 study showed that zinc is necessary for the formation of an insulin-like growth factor that provokes muscle growth.

Nutritionists often advise consuming no more than four eggs per week due to its high cholesterol levels (200-300 mg). However, despite many studies, scientists still haven’t proved the danger of eggs for heart health.

Jose Miranda’s article suggests that only 30 percent of the global population is hypersensitive to dietary cholesterol, and 70 percent is hyposensitive. People who are hypersensitive have high cholesterol levels, therefore high egg consumption is harmful to them while those who are hyposensitive to cholesterol will derive maximum benefits from eggs.

5. Cottage Cheese

70% of cottage cheese consists of casein. Casein is a slow-digesting dairy protein that is commonly found in mammal milk. Nutritionists say that cottage cheese is one of the best snacks which is extremely high in protein and very filling. In addition, cottage cheese contains a lot of calcium which is necessary for muscle contraction and plays an important role in the transfer of amino acids and creatine.

6. Chicken Breast

One study showed that chicken protein hydrolysate affects muscle building the same way as beef protein and whey protein. The participants of the experiment who consumed chicken breast increased their muscle mass by 4.5 pounds.

Chicken breast is a popular food item among bodybuilders since it’s rich in high-quality protein and contains a small amount of fat (only 1.9 grams per 100 grams). If you have high cholesterol levels, eat chicken breast and avoid other parts of the chicken. According to one study, chicken breast contains 53 milligrams of cholesterol while chicken thighs contain 82.9 milligrams.

7. Chickpeas

Chickpeas or garbanzo peas are legumes that have been grown in the Middle East for thousands of years. They are rich in minerals, fiber, vitamins as well as protein. According to the study, four tablespoons of hummus (mashed chickpeas) contain14 grams of vegetable protein, 25 grams of fiber, and plenty of vitamins and minerals. Chickpea contains a complex of essential amino acids such as leucine, isoleucine, and valine which are necessary for muscle growth. Moreover, chickpeas are quite effective in weight loss and weight management.

Chickpeas are also good for people with diabetes since they may help manage blood sugar levels due to the low glycemic index. Due to the high fiber content, garbanzo peas are beneficial for digestive health. In addition, this fiber is mostly soluble and thus helps increase the number of healthy bacteria in the gut and prevent the overgrowth of harmful bacteria.

The good news is that chickpeas may reduce the risk of such chronic diseases like cancer, diabetes, and heart disease. Vegetarians and vegans can choose this superfood as a substitute for animal protein and people who eat meat may sometimes replace animal proteins with vegetable proteins contained in these legumes.


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Amelia Grant


I am Amelia Grant, journalist, and blogger. I think that information is a great force that is able to change…

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