Best 6 foods for muscle growth

Best 5 foods for muscle growth

A meal is high in protein, which is almost completely absorbed by the body and there are 6 best healthiest foods that help you to growth your muscle.

First of all, dietary protein is necessary for muscle growth. Essential amino acids that come from food become the building blocks for new muscle cells, so without enough protein, you will not achieve muscle growth.

However, in addition to the amount of protein in foods, it is also worth considering its nutritional value and digestibility. 

Protein digestibility corrected amino acid score is currently used to assess protein digestibility.

The Best Muscle Building Foods

1. Eggs

According to the data research egg and egg-derived foods: effects on human health and use as functional foods one of research found that 15 grams of protein from egg white contains 1,300 mg of leucine. 

Recent experiment effects of egg white protein supplementation on muscle strength and serum-free amino acid concentration showed that leucine elicits a maximal anabolic response in the skeletal muscle of young adults, so egg protein may have a big impact on muscle building. 

It is leucine that stimulates the synthesis of skeletal muscles, regardless of other amino acids. In addition, leucine reduces excess leucine intake enhances muscle anabolic signaling but not net protein anabolism in young men and women rate of muscle protein breakdown. 

And egg yolk contains 3.44 milligrams of zinc per 100 grams of the product. 

Zinc is also beneficial for muscle growth. study the role of zinc in growth and cell proliferation 2016 showed that zinc is necessary for the formation of insulin-like growth factors, which provokes muscle development. 

Nutritionists often advise eating no more than four eggs a week due to the high levels of cholesterol (200–300 mg) in the yolk. 

However, despite a lot of research, there is still no consensus on the dangers of eggs for heart health.

Calories per 100 g of product: 74.
Protein content per 100 g of product: 12 g.

2. Curd

Cottage cheese is 70% casein, a slow-digesting complex protein. This means that the level of amino acids in the blood rises slowly and remains elevated for 6-8 hours.

Therefore, cottage cheese is often advised to eat before a long break between meals, for example at night. This allows you to maintain anabolism until the next meal.

In addition, cottage cheese contains a lot of calcium, which needed clayton's health facts: calcium for muscle contraction plays an important role in the transport of amino acids and creatine.

Kcal per 100 g of product: from 71 to 159 depending on fat content.
Protein content per 100 g of product: 16.7 g.

3. Milk

In research review protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training  at northern  university state that milk is almost completely absorbed by the body, causing protein synthesis and tissue repair, and provides all the essential amino acids.
 
In review 2008 scientific study showed that milk dramatically increases muscle protein synthesis. 

Milk consumption after exercise combined with strength training for 12 weeks increases muscle hypertrophy and lean muscle mass. 

Calories per 100 g of product: 60.
Protein content per 100 g of product: 3.2 g.

4. Chickpeas

Chickpeas, or chickpeas, are more popular in the middle East, but can now be found in almost any major supermarket. 

According to research The Nutritional Value and Health Benefits of Chickpeas and Hummus, four tablespoons of chickpea hummus thick puree provides 14 grams of plant-based protein, 25 grams of fiber, and a host of vitamins and minerals. 

Chickpeas contain a complex of essential amino acids: leucine, isoleucine, and valine, necessary for muscle growth; glycine, arginine, and methionine, from which creatine is synthesized. 

It also has 3.43 milligrams of zinc per 100 grams of the product. This legume is a great substitute for animal protein for vegetarians and a great side dish for meat-eaters.

Calories per 100 g of product: 364.
Protein content per 100 g of product: 19 g in raw chickpeas, 8.86 g in boiled.

5. Fish (trout, salmon, cod)

In addition to the listed species, about 20 grams of well-digestible protein is found in the meat of tuna, chum salmon, pink salmon, mackerel, mackerel. 

In addition, fish is low in calories and contains unsaturated fatty acids that are beneficial to health. 

Omega-3 unsaturated fatty acids, among other health benefits, also accelerate muscle growth. 

In study Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperaminoacidemia-hyperinsulinemia in healthy young and middle-aged men and women.

In one of research found that taking 4 grams of a prescription omega-3 acid supplement per day for eight weeks significantly increased anabolic amino acid response and insulin sensitivity. 

After taking the supplement, the concentration of protein in the muscles and the size of muscle cells increased. 

The fatter the fish, the more beneficial fatty acids it contains. For example, mackerel contains 2.6 grams of omega-3 per 100 grams of product, salmon - 2.5 grams, and tuna and cod - only 0.2 grams.

Calories per 100 g of product: about 100.
Protein content per 100 g of product: 18-22 g.

6. Beef

Beef contains high-quality protein, which contains all the essential amino acids in the same proportions as in human muscles. 

In 2014 study proved protein supplementation with low fat meat after resistance training: effects on body composition and strength effectiveness of beef consumption for fat-free mass gain.

 
The study involved 25 healthy young people. The first group ate 130 grams of canned beef with 15 grams of protein and 1.5 grams of fat per 100 grams of the product after training. 

The second, control group trained without a subsequent meal. After eight weeks, the first group had a lean mass increase of 2.3 kilograms. 

In study the anabolic response to resistance exercise and a protein-rich meal is not diminished by age 2011 confirmed that exercise combined with 240 grams of beef increased muscle protein synthesis in both young (25 ± 3 years) and older (65 ± 2 years) participants. 

In study The effects of beef protein isolate and whey protein isolate supplementation on lean mass and strength in resistance-trained individuals — a double-blind, placebo-controlled study 2015 study showed that beef protein is just as effective for building muscle mass as whey protein. 

 
After eight weeks of training and protein intake, participants who consumed beef protein increased their lean mass by 5.7%, lost 10% fat, and increased their bench press and deadlift 1-rep max compared to the non-protein supplemented group.

Calories per 100 g of product: 158.
Protein content per 100 g of product: 25 g in boiled beef.