When you're trying to build muscle, it's important to do it right so you'll see results and not get discouraged, especially if it's the first time you've set off on this type of fitness endeavor. The best foods are those high in protein and low in fat, because protein is the main macronutrient that builds muscle mass. Here are some of the top foods to include in your diet for building muscle:
- Eggs: These small but mighty spherical wonders are a powerhouse of nutrition. The whites are low in fat and very high in protein, which is why so many people are a fan of straight egg white omelets. But don't discount the yolks! They contain vitamins D, B6 and B12, E, folate, iron, phosphorus, riboflavin and zinc, and they also contain plenty of protein. Calorie for calorie, eggs have the highest biological value when it comes to protein intake, making them a true, underrated superfood.
- Salmon: Not only is this lean fish a great protein machine, it also improves heart health with omega-3 fatty acids. These are also important because they improve your recovery time after a major workout by decreasing the muscle-protein breakdown that occurs. Omega-3s have been shown to potentially reduce fat accumulation as well.
- Quinoa: This super grain has had a drastic rise in the popularity in the fitness community in the past few years, and for good reason. Quinoa contains essential amino acids and complex carbs, which give you sustainable energy to make it through an intense workout. The high fiber content in this nutritious grain is a great fat-buster.
- Yogurt: You'll find an excellent combination of protein and carbs here. It's not necessary to eat plain yogurt either. However, you also don't want to buy yogurt that has too much added sugar, but the types with fruit on the bottom provide a good boost of energy from insulin to keep a protein breakdown from occurring after you work out. Pack in the protein – nearly 20 grams – with Greek yogurt.
- Almonds: These crunchy nuts contain plenty of alpha-tocopherol​, or vitamin E, which is an antioxidant believed to prevent free-radical damage and thus promote muscle healing. Grab a handful for an easy, high-protein snack.
- Water: Drinking enough water for muscle growth should be a no-brainer. Water keeps the entire body healthy and functioning properly.
