8 foods to help build lean muscle

Protein is important for strong bones, maintaining healthy cells, regulating hormones, and many other functions. Protein helps build lean muscle, so if you're working out, protein is a must.

According to the Mayo Clinic , protein should make up 10%-35% of your calories. If you're consuming 2,000 calories a day, that should be 200-700 calories or 50-175g of protein.

Here are protein-rich foods you can incorporate into your diet to help build lean muscle, according to Terry Tateossian, a nutritionist and personal trainer in the US, according to Eat This, Not That!

Chicken breast is delicious and nutritious, great for your daily food

Grilled chicken breast is an easy and nutritious way to increase your protein intake. According to Tateossian, chicken breast is a lean protein, containing about 26 grams of protein per 3-ounce serving with very little fat.

Because it's rich in leucine, an amino acid that directly triggers muscle protein synthesis, it helps your muscles recover and grow faster after endurance training.

Salmon

Salmon is a great source of protein, it is packed with vitamins and nutrients.

ILLUSTRATION: AI

Salmon is a great source of protein, it is packed with vitamins and nutrients.

Salmon provides about 22 grams of protein per 4-ounce serving, along with omega-3 fatty acids that help reduce inflammation and improve recovery, according to Tateossian. Healthy fats also help increase insulin sensitivity, which helps amino acids get into muscle tissue better.

Eggs and egg whites

No matter how you like to prepare them, eggs are an easy and delicious way to get your protein fix. According to Tateossian, eggs are considered the gold standard of protein because they contain all nine essential amino acids. Egg yolks provide additional nutrients like vitamin D and choline, while egg whites provide pure lean protein. Together, they maximize muscle recovery and growth.

Egg yolks provide additional nutrients like vitamin D and choline, while egg whites provide pure lean protein.

ILLUSTRATION: AI

Greek yogurt

With Greek yogurt, you don’t need to cook – just grab a cup and enjoy. According to Tateossian, one cup of plain Greek yogurt provides 18-20g of protein, mostly casein and whey. This combination provides both fast-digesting protein to kick-start recovery and slow-digesting protein to sustain amino acids for hours, promoting steady muscle building.

Whey protein powder

Whey is one of the fastest-digesting protein sources, rich in leucine, and has been shown in numerous studies to promote muscle protein synthesis more effectively than many whole foods, explains Tateossian. It's perfect for post-workout nutrition when your body needs amino acids immediately, according to Eat This, Not That!

Cottage cheese

This is a healthy, protein-rich snack. “Cottage cheese contains about 25g of protein per cup, mostly casein, which is slow-digesting and provides amino acids for hours,” says Tateossian. Eating cottage cheese before bed is especially good for overnight muscle recovery and preventing muscle breakdown.

Lean beef

Lean beef provides about 22 grams of protein per 3-ounce serving, along with creatine, iron, and B vitamins, all of which are important for strength, energy metabolism, and muscle growth. The natural creatine content in beef helps boost performance and recovery.

Tuna

Tuna is almost pure protein (about 20g per 3-ounce serving) and has virtually no carbohydrates or fat. It's ideal for building lean muscle while controlling overall calories, especially if you want to gain muscle without worrying about fat.

Coach Tateossian also listed other protein-rich foods that you can include in your diet, such as edamame, lentils, firm tofu, etc.

Source: https://thanhnien.vn/8-loai-thuc-pham-giup-xay-dung-co-bap-san-chac-185250831041926013.htm