Powerful Muscle Gain Diet Food

Milk

Milk is an excellent combination of slow digestive and fast digestive protein. It provides all essential Amino Acids and innumerable vitamins and minerals which are essential for muscle growth and recovery. You get approx. 8-10 grams of protein in one glass of milk which will help you extensively in the muscle-building process.

Whey Protein

Whey protein is one of the best sources of protein. Since our muscle breaks down after a workout, the amino profile in whey protein is so good that it helps in repairing your muscle cells immediately. Additionally, it can be easily digested and you can carry it with yourself anywhere.

Quinoa

Quinoa is the only source of carbohydrates that provides all 9 essential amino acids. It has a high amount of Lysine which plays an important role in decreasing muscle soreness.

Beetroot

Beetroot contains nitrate which increases the production of Nitric Acid. Your muscles get a better supply of oxygen and nutrients due to better blood flow and it enhances the performance of your exercise. So, try including Beetroot in your pre-workout meal.

Almond

Almonds contain high amounts of antioxidants, vitamins, and minerals which keeps your energy level up. They also have Monosaturated Fatty Acids that are very good for your heart health. Almonds are an excellent combination of protein and good fats.

Sweet Potato

It’s an excellent source of carbohydrates. You will get approx. 24 grams of carbohydrates in a medium-sized sweet potato. In addition to this, it also contains a good amount of fiber, vitamins, and minerals which will speed up your muscle-building process. Sweet Potato can be your go-to food for post-workout.

Apple

Apples contain ursolic acid. It helps in increasing your muscle strength and endurance. You should definitely eat one apple daily as a snack.

Oats

Oats are the healthiest grain on this planet. It is an excellent source of complex carbohydrates, and are low in fat, high in fiber, and packed with vitamins and minerals. The best time to include Oats in your diet is for breakfast or as a pre-workout.

Peanuts

Peanuts are a good combination of proteins, fats, and carbohydrates. Try consuming Peanuts as a snack or add it in Poha, Upma, etc.

Tofu

Tofu is the highest quality plant protein and an excellent source of protein for vegetarians. It contains Leucine which will help you extensively in muscle building. It also has good amounts of calcium which will keep your muscle functioning and bone in good health.

Blueberry

You should definitely try including Blueberry in your diet because it contains a high amount of antioxidants which will help you in removing free radicals from your body which eventually help in speeding up your muscle recovery process.

Egg

Eggs provide high-quality protein which can be easily digested and absorbed by our bodies. Eggs contain high amounts of Leucine which helps you in building muscle. If consumed in a moderate amount, the cholesterol found in egg yolk can help you in increasing your testosterone levels.

Chicken Breast

Chicken breast is lean meat because 80% of its calories are derived from protein. The level of fat is very low and it contains Vitamin B6, Zinc, Selenium, and Iron. Chicken breast is cost-effective and a great source to build muscles.

Fish

Fish is a good source of protein and can easily be digested. It contains Omega 3 Fatty Acids. Many fishes also contain Selenium and Iodine. Consuming fish leads to better joint health and muscle recovery and it enhances our metabolic rate.

Red Meat

You must include Red Meat in your diet. It contains high-quality protein and high levels of vitamins, minerals and amino acids which will help you in building your muscles. But you have to keep following two things in your mind:- Whenever you buy red meat, opt for lean meat. Consume it after cooking it well.