For gaining muscle, you need to focus on nutrition and physical activity.
It’s essential to challenge yourself through physical activity. However, you need proper nutritional support, or your progress will stall.
So, to gain muscle, you need high-protein foods that are very important as well as carbohydrates and fats, which are essential sources of energy.
If your goal is to gain muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods.
Eggs mostly are full of high-quality protein, healthy fats, and other essential nutrients.
Eggs also contain large amounts of the amino acid leucine, which is particularly necessary for muscle gain.
For beginners, then eating two eggs every day can boost up your muscle-building game.
Milk contains proteins, carbohydrates, and fats. Like all dairy products, milk contains both fast- and slow-digesting proteins.
Several studies have shown drinking milk in combination with weight training can increase their muscle mass.
Take a full glass of low-fat skimmed milk after your workout because milk is better than any other artificial sports drink.
Protein: 14gm/100gm serving
Protein-rich foods are necessary for building muscle, and carbohydrates can help you provide the necessary energy to gain muscle.
Quinoa is rich in carbs, proteins, fibers, and hearty amounts of magnesium and phosphorus.
Magnesium has an essential role in the function of your muscles and nerves.
You can include Quinoa in your cooking like Soups, Salads, etc.
Oats are healthy grains. They're a gluten-free and a great source of vitamins, minerals, fiber, and antioxidants.
Oats make the great combo of all beneficial nutritions. Oats are also known as cholesterol inhibitor, boost energy, and prevent diabetes.
A steaming bowl of fresh cooked oatmeal is the best way to start your day.!
Spinach helps you build up the strength and muscle mass. Many studies show that spinach boosts up the conversion of Protein into muscle mass process.
Spinach also contains vitamin K, fiber, phosphorus, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. It's also low in fat and cholesterol, and High in Niacin and Zinc.
You can add spinach as an ingredient to many dishes and either cooked or served raw.
Sweet potatoes are delicious, starchy root vegetables that provide several health benefits and are easy to add to your diet.
They are rich in fiber, vitamins like B6, C, E, D, and Iron, Copper, Magnesium, Quercetin, and represent a great source of antioxidants that protect your body from free radicals.
You can eat them roasted or Grilled.
Broccoli is one of the best food in all cruciferous vegetables that help to build muscle mass and boosts energy levels. It's also low in calories and high in soluble fibers.
They are full of a wide array of vitamins such as vitamin C, vitamin A, vitamin K, vitamin B9, and Potassium, minerals, fiber, and other bioactive compounds.
Raw or cooked, broccoli contains a significant amount of vitamin C. Half a cup (78 grams) of cooked broccoli provides 84% of the reference daily intake (RDI) — more than one-half orange can offer.
Since long times, Flax seeds have been prized for their health-protective properties and are known as a "superfood."
Just one tablespoon provides the right amount of vitamins, proteins, fiber, and omega-3 fatty acids.
Flax seeds' health benefits mainly attributed to the omega-3 fatty acids, lignans, and fiber they contain.
You can eat flax seed’s powder in your Cereals, Soups, Salads, Smoothies, or you can intake this before heading towards the bed. Add 1 tbsp flaxseed powder in the yogurt or milk.
Almonds provide protein and large amounts of vitamin E, magnesium, and phosphorus. Phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise.
Peanuts and almonds should be consumed in moderation due to their high-calorie content. Half a cup of blanched almonds contains more than 400 calories.
Also, they are full of antioxidants that help your body to fight free radicals.
You can eat one ounce or 28gms of almonds daily, soaked or roasted.