Niles Family Fitness Center's Blog

Our Favorite Muscle Building Foods

By: Niles Family Fitness Center

September 26, 2023, 10:00 am - Categories: Healthy Tips, Nutrition / Diet Tips

If you’re looking to build muscle, it’s important to eat a diet that’s rich in protein. Protein is essential for muscle growth and repair, and it helps to keep you feeling full and satisfied.

Here are many different foods that are high in protein, including:

• Eggs: Eggs are a great source of protein, and they also contain the amino acid leucine, which is essential for muscle synthesis.
• Chicken: Chicken is another lean protein source that’s easy to incorporate into your diet. You can grill it, bake it, or poach it.
• Turkey: Turkey is another good option for lean protein. It’s also a good source of niacin and vitamin B6, which are important for energy production.
• Greek yogurt: Greek yogurt is a great source of protein and calcium. It’s also a good source of probiotics, which are beneficial for gut health.
• Cottage cheese: Cottage cheese is another good source of protein and calcium. It’s also a good source of phosphorus, which is important for bone health.
• Salmon: Salmon is a great source of protein and omega-3 fatty acids. Omega-3 fatty acids have been shown to help prevent muscle loss in older adults.

More tips for building muscle:

In addition to eating protein-rich foods, it’s also important to lift weights or do other forms of resistance training. Resistance training helps to break down muscle fibers, which then rebuild themselves bigger and stronger.

Here are some additional tips for building muscle:

• Eat enough calories to be in a calorie surplus in order to build muscle.
• Get enough sleep which is essential for muscle growth and repair.
• Drink plenty of fluids throughout the day, especially after workouts.
• Manage stress. Stress can interfere with muscle growth. Find healthy ways to manage stress, such as exercise, yoga, or meditation.

Need help with your workout routine? We offer personal training to help you get started on your fitness journey or elevate your current workout. For more information, please visit the Front Desk.

REFERENCE: https://www.medicalnewstoday.com/articles/muscle-building-foods#muscle-building-foods