10 Protein-Rich Foods to Supercharge Muscle Growth

A well-rounded fitness regimen goes hand in hand with a balanced diet, and when it comes to building muscle, protein is the kingpin nutrient. By supplying the body with the essential amino acids it needs, protein acts as the building blocks for muscle growth and repair. To know more about it, we talked to Mahima Raniwal, Clinical Dietitian and Diabetes Educator, Sitaram Bhartia Institute of Science and Research, who explained the significance of protein in muscle development and suggested ten protein-rich foods that can aid in achieving those gains.

Importance of Protein to Build Muscles

Protein plays a pivotal role in muscle development due to its amino acid composition. Amino acids are the fundamental elements that construct muscle tissues. When you engage in resistance training or other forms of exercise that challenge your muscles, tiny tears occur in the muscle fibres. Protein helps to repair and rebuild these tears, leading to muscle growth. Consuming adequate protein is essential to provide the necessary resources for this repair process.

According to the American College of Sports Medicine, for individuals engaged in physical activity or preparing for running or cycling competitions, it’s advisable to consume a daily protein intake within the range of 1.2-1.7 gm per kilogram of body weight, or approximately 0.5-0.8 gm per pound of body weight. This dietary approach, coupled with consistent physical activity, can contribute to the enhancement of muscle mass.

Also Read: Beginners Guide To Protein: Benefits, How Much To Consume, Best Time To Consume & More

10 Protein-Rich Foods to Help Build Muscles

Here’re the following foods you can eat to build muscles. 

Chicken Breast

“A staple in many fitness enthusiasts’ diets, chicken breast is a powerhouse of lean protein. It is low in fat and carbohydrates, making it an excellent choice for muscle-building goals,” said Raniwal.

Salmon

“Rich in omega-3 fatty acids and high-quality protein, salmon not only aids in muscle repair but also reduces inflammation and supports overall health,” said the expert.

Greek Yogurt

“Packed with probiotics and double the protein of regular yoghurt, Greek yoghurt makes for a tasty and protein-rich snack that also promotes gut health,” added the expert.

Eggs

“Eggs are a complete protein source, meaning they provide all essential amino acids. Additionally, egg yolks contain nutrients like vitamin D and choline that contribute to muscle health,” said Raniwal. 

Quinoa

The expert said that among grains, quinoa stands out due to its complete protein profile. It also offers fibre and essential nutrients that support muscle function and recovery.

Cottage Cheese

Cottage cheese is another food option you can consume for muscle growth. “It is not only rich in casein protein, which is digested slowly and provides a steady amino acid release, but also contains calcium to support muscle contractions,” said Raniwal.

Lentils

“For those seeking plant-based options, lentils are a valuable protein source. They are also high in carbohydrates, providing an energy boost for intense workouts,” said the expert.

Also Read: Protein Deficiency: Signs You Should Include More Protein In Your Diet

Tofu and Tempeh

“Both tofu and tempeh are soy-based products that offer complete protein profiles. They are versatile ingredients for vegetarian and vegan diets aiming to build muscle,” explained Raniwal.

Nuts and Seeds

The expert said that almonds, peanuts, chia seeds, and pumpkin seeds are examples of protein-rich nuts and seeds. They supply healthy fats along with protein, aiding in muscle repair and growth.

Buckwheat

Another noteworthy addition to the list of protein-rich foods for muscle growth is buckwheat. “This whole grain is an excellent source of plant-based protein that contains essential amino acids crucial for muscle repair and growth,” said Raniwal. She added that buckwheat also offers complex carbohydrates, fibre, and various vitamins and minerals that support overall health. Its unique nutritional profile makes it a valuable option for individuals looking to enhance muscle development.

Conclusion

Protein plays an important role in muscle repair and growth cannot be overstated. Incorporating a variety of protein-rich foods into your diet can provide the amino acids necessary for optimal muscle development. While protein is essential, maintaining a well-balanced diet and adopting a consistent exercise routine are both crucial elements in achieving your muscle-building aspirations.

[Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.]