Regular weight lifting exercises, along with a disciplined lifestyle and protein-rich diet are very important to build muscle size i.e.to get lean muscles. When you start building the muscles in the gym, it is crucial to challenge your body through rigorous weight training.
In order to focus on heavy and rigorous weight training, you must follow a very disciplined lifestyle. Bodybuilding or gaining lean muscle mass is not easy and takes years of hard work to achieve the desired body.
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Years of Focus, commitment, and dedication, correct form and technique to avoid injury, and proper nutrition are some of the key factors of building lean muscle mass.
Above all, you need to have true GRIT to achieve your muscle-building goals.
As mentioned earlier protein is an important nutrient needed to make muscles, as it is the building block for the muscles. Along with protein, carbohydrates and fat are also essential nutrients, as it gives energy to our body.
If your goal is to gain lean muscle, then you should focus on exercising regularly and consuming more calories each day from foods that have muscle-building qualities. There are many animal and plant-based food which contains protein in different quantities. Protein can be found in relatively high concentrations in the following foods:
- meats, poultry, and fish
- legumes (dry beans and peas)
- nuts and seeds
- milk and milk products (cheese and yogurt)
- some vegetables, grains, and some fruits (However, they provide only a small quantity of protein compared to other sources)
However, in this article, we would be discussing the 5 best protein-rich foods, which will help you gain muscle size.
Eggs contain high-quality protein, healthy fat, and other essential nutrients like vitamins, minerals, and cortinoids. One egg may contain up to 7.5 grams of protein and Vitamin B, choline. Proteins are made up of amino acids, and the egg contains a large amount of the amino acid leucine, which is especially important to benefit the muscles. In addition, Vitamin B is vital for various processes in your body, including the production of energy.
The egg is considered to be a powerhouse of immunity-increasing nutrients like lutein and zeaxanthin. Here it is advised, not to eat raw eggs, you should preserve eggs properly and eat cooked eggs only.
2. Chicken Breast
Chicken breasts are known for many good reasons including increasing muscle mass. Protein from the chicken breast is very rich, and 85 grams of chicken breast contains about 26 grams of high-quality protein, almost 80% of calories from chicken breast comes from protein. It also contains abundant amounts of Vitamin B, niacin, and B6, which is very important to keep you active and energetic throughout the day.
These vitamins help your body to function properly and are considered very beneficial for your muscles while exercising. In addition, some research has shown that a high protein diet containing chicken may also aid fat loss.
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Half a cup (86 grams) of cooked soybeans contains 12 grams of protein, healthy unsaturated fat, and many vitamins and minerals. Soybean is a good source of vitamin K, iron, and phosphorus. 70% of Iron is found in Red Blood cells also known as hemoglobin and cells of the muscles known as myoglobin. Hemoglobin is very essential for transporting oxygen in your blood from the lungs to other tissues of the body.
Many studies have proved that the efficacy of soybean protein intake for aiding fat loss while preserving lean muscle mass. If you are a vegetarian, soybean is the best choice for you after whey protein.
Many different varieties of beans such as Kidney Beans, Moong, Black Beans, Chana, etc can be part of your diet, while you focus on increasing muscle size. These varieties contain about 15 grams of protein per cup (about 172 grams). Apart from this, they are high in magnesium, phosphorus, and iron as well as they contain good amounts of fiber and Vitamin B.
In addition, they can play a role in long-term health and disease prevention as they are rich in antioxidants.
5. Protein Powder
When you are on the journey of building quality muscle mass, the time will come when you will need supplements. If you are struggling to get enough protein from foods then you should consider including a protein shake in your routine. The most popular is dairy protein powders such as whey and casein. One scoop of whey protein will give you 25 to 30 grams of quality protein.
However, you should remember that it is a supplement and you should consider taking it only if
- Your daily protein requirement is very high and you are not able to complete it through your diet.
- Your lifestyle does not allow you to take your meals on time.
- You are a professional athlete and you need to take high amounts of protein.
There are other options such as soy protein powder, egg, peas, beef, or chicken protein which you can use.
In the end, a normal person doing a normal workout needs 0.8 Grams of Protein per KG of Bodyweight, if your goal is to build muscle then you need to increase your protein intake to up to 1.5 to 1.75 grams per KG of bodyweight.
Professional athletes take 2 to 3 grams of protein per KG of body weight, it is important to consult your trainer and dietician before you start taking protein supplements.