Foods to eat for muscle building - Beans - The Economic Times (2024)

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Jul 29, 2023, 06:47:19 PM IST

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Beans

Additionally, various bean varieties can help you gain lean muscle mass. Pinto, black, and kidney beans may be included in this; each cup of cooked beans contains about 15 grammes of protein. Beans are also an excellent source of fibre, B vitamins, iron, magnesium, and phosphorus.

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Chicken breast

They are so high in protein, chicken breasts are widely regarded as a must-have for muscle growth. The B vitamins niacin and B6, which may be especially crucial if you're active, are also abundant in chicken breasts.

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Cottage cheese

Cottage cheese can be purchased in a variety of fat contents, just like other dairy products. There are more calories in versions with more fat, like creamed cottage cheese.The best cottage cheese to choose simply comes down to how many extra calories you want to consume. Whichever variety you choose, it's a fantastic snack for building muscle.

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Greek yogurt

Dairy products contain high-quality protein as well as a combination of whey and casein proteins, which digest more slowly. According to some studies, people who combine dairy proteins with fast- and slow-digesting amino acids gain more lean mass.

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Eggs

High-quality protein, good fats, and additional vital nutrients like choline and B vitamins are all present in eggs. Amino acids make up proteins. Leucine, a crucial amino acid for muscle growth, is present in large quantities in eggs.

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Chickpeas

A great source of both protein and carbohydrates is chickpeas. About 13 grams of fiber, 45 grams of carbohydrates, and 15 grams of protein are present in one cup of canned chickpeas.

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