Do you look too skinny? If you are a woman with less than 18.5 BMI, then you have a serious problem to overcome.
And the right solution to your problem is gaining muscles quickly. When it comes to muscle building, both physical exercise and food are important.
The most common mistake people do while working out is that they do exercise a lot and neglect their diet plan.
But always remember exercise plays only 20% of the role in your fitness goal and the rest 80% is your diet.
The main problem is people don’t know what to eat exactly especially when they want to gain weight and muscles.
No worries anymore. We have listed 13 best and high-protein foods, fats, and carbohydrates that help you in gaining muscles and energy.
Without any further delay let’s jump to the list of muscle-building foods one should eat while their fitness journey.
12 Best Muscle Building Foods For Women:
1. Whole Eggs:
Eggs are the richest source of high-quality protein, some healthy fats, choline and other important nutrients like B & D vitamins.
Eggs also contain large amounts of amino acid leucine, which is essential for post-exercise for recovering muscle gain.
And particularly whole eggs are considered as protein synthesis powerhouse. Eggs provide many nutrients that most value your money. But do not overdo it. Consume only 1-2 eggs per day and see the difference in your energy levels.
To rebuild your muscles, you need to take enough protein. Salmon is the best choice for muscle building and is delicious too.
Salmon is a full packed source of omega-3 fatty acids and other important B vitamins. These healthy fats are a great option for muscular health.
Consuming omega-3 results in less insulin floating over your bloodstream. This is a good thing because insulin boosts fat storage. Along with these, salmon also boosts metabolism.
Since the protein-rich foods are important for building muscles, but our body needs some fuel to perform this efficiently.
Only the foods with carbohydrates can provide this energy. Quinoa is such food which is a great source of carbohydrates with 40 grams of carbs, 8 grams of protein, 5 grams of fiber in every 185 gram of cooked quinoa.
Other than these this plant food contains all nine essential amino acids, fiber, calcium, B vitamins, iron, potassium, magnesium, and the list goes on.
4. Turkey Breast:
Turkey breast is another protein powerhouse with 29 grams protein in 100 grams of serving with no fat or carbs.
It is also high in zinc which is essential for protein synthesis which helps to maintain healthy levels of testosterone. Additionally, turkey is a great source of B vitamin niacin which helps to process fats and carbs in your body.
Having the required levels of B vitamins could help to gain muscle and increases your’s body ability to exercise.
Fishes are usually high in protein, low in fat, and have rich omega-3 fatty acids. But in addition to tuna, it delivers 20 grams of protein per 85 grams of serving and also contains large amounts of vitamin A and many B vitamins including B12, B6, and niacin.
All these nutrients are important for overall health, energy, and exercise performance.
The large amounts of omega-3 fatty acids in tuna helps to support muscle health and also protect the proper functioning of the body.
6. Lean Beef:
Lean beef should be a staple food in your diet if you want to build your muscles. Beef is loaded with a sort of things that are good for muscle growth, high-quality protein, B vitamins, minerals, including iron and zinc.
More importantly, lean beef provides high amounts of amino acids that work with insulin to promote muscle growth. Also, the high levels of zinc nutrient in beef is important for testosterone production that helps our body to recover from exercise.
7. Greek Yogurt:
Like other dairy products, Greek Yogurt is also a mixture of high-quality protein and a fast-digesting whey protein and also a slow-digesting casein protein.
According to the research, a mix of whey and casein protein combination consumption increases the lean mass.
Due to its mixture of fast-digesting and slow-digesting proteins, Greek Yogurt is the best pre-workout and post-workout snack. However, not all dairy products have this feature.
Moreover, Greek Yogurt is a great source of vitamin D, which helps our body to absorb phosphorous and calcium, which are essential for creating ATP and muscle contractions.
8. Soya Beans:
Soybeans are the great substitute for vegetarians as it is a great source of protein and some healthy fats just like that of animal products.
Half a cup of cooked soya beans delivers 14 grams of protein and several vitamins and minerals. Particularly, soya beans are a great source of iron, phosphorus, and vitamin K.
Iron is an important nutrient as it helps to store and transport oxygen in your blood and muscles.
Most women are at risk of iron deficiency because they lose blood during menstruation. So include soya beans in your diet and it can be found easily in any grocery store.
Half a cup of almonds is packed with 16 grams of protein, magnesium, phosphorus, and vitamin E, where vitamin E is a beneficial one for your muscles.
Almonds also contain antioxidants that help to recover from a workout. But, make sure to count your calories before eating them as they are high in calories. Because half a cup of almonds contains more than 400 calories.
10. Cottage Cheese:
Cottage Cheese contains a type of slow-digesting protein called casein which is perfect for muscle maintenance. As the protein breaks down slowly and makes us fuller for longer, so it is useful especially for people who go for long periods without eating.
The 100 grams of low-fat cottage cheese delivers 15 grams of protein and a good amount of amino acid leucine with just 85 calories.
Like other dairy products, cottage cheese may have varying fat contents. Suppose if you choose high-fat cottage cheese, you will get extra calories. So before you decided to eat, make to count how many calories you needed to eat in the day.
11. Brown Rice:
A great source of complex carbohydrates in which our body breaks down slowly, boosting our metabolism and burns more calories.
Eating these healthy carb sources like brown rice or quinoa will provide energy that our body needed for longer exercise periods.
This crab source can be a great pre-workout meal with any salad or side dish so that you will be allowed to exercise harder.
Broccoli, one of the cruciferous vegetables, contains good amounts of vitamins, minerals, and fiber.
This greeny vegetable blocks the production of estrogen as well as the compounds that closely related to it. Include broccoli in salads to get more benefits. Not a fan of broccoli? then go for kale, cauliflower, or sprouts.
13. Olive Oil:
Olive oil contains monounsaturated fat, which prevents muscle breakdown and joints and stimulates muscle growth.
Olive oil also contains omega-3 fatty acids that promote heart health and have anti-inflammatory properties that aid muscle pain.
These are some amazing muscle building foods that help you in building muscles. I hope this list clears your doubts on your diet.
And as I am not a Nutritionist, we can only tell you what to eat. But in order to know how much and when to eat these foods, I suggest you consult before starting your diet plan. So you can get a clear idea of how to eat these muscle-building foods for better results.