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Muscle Building Foods You Need to Know

 In addition to regular physical exercise, balanced nutritional intake by eating muscle-building foods is also important to increase body muscle mass.

That way, the results you get can be maximized and the body feels healthier and fitter.

Exercise will burn a lot of calories, and this activity can actually reduce muscle mass if you don't balance it with a balanced nutritional intake.

Therefore, you need to eat muscle-building foods.

High protein foods are essential for building muscle, but carbohydrates and fats are also a necessary source of energy.

Food to build muscle is usually synonymous with protein. Protein nutrition is indeed a key nutrient to achieve this goal.

but you also need carbohydrate and fat intake as a source of energy.

1. Chicken Breast

It is no secret that chicken breast has a very high protein content and provides benefits as a muscle-building food.

both for men and women.

120 g medium skinless chicken breast contains 35.5 g protein. Skinless chicken is a great source of low-fat protein

easily added to a variety of foods and recipes.

Chicken Breast

consumption of chicken breast, can help decrease fat in body tissues. In addition, chicken breast is also rich in vitamin B5 and vitamin B6

which can keep your body in shape while you are exercising.

When you want to eat it, you can steam it or just grill it, because it's better than frying it.

2. Tofu

Tofu you can consume as a meat substitute. In addition, tofu is also known as a good source of calcium to maintain

muscle and bone strength.


The type of soy protein contained in tofu is even considered one of the highest quality vegetable proteins.

Tofu is a suitable source of protein for people who eat a plant-based diet, containing 12.68 g of protein per 100 g.

When manufacturers prepare tofu with nigari, it is also an excellent source of calcium for bone health.

It contains 345 milligrams (mg) of calcium per 100g.

3. Eggs

Consumption of whole eggs on a regular basis is good for meeting daily protein needs. In addition, both egg whites and egg yolks,

both contain large amounts of the main muscle-strengthening and building components.


Eggs contain high-quality protein, healthy fats, and other essential nutrients such as B vitamins and choline.

Protein is made up of amino acids, and eggs contain large amounts of the amino acid leucine which is essential for muscle building.

In addition, B vitamins are essential for various processes in the body, including energy production.

Leucine found in eggs is an amino acid that is important for building muscle. These amino acids play a direct role in

protein formation, cell division, and metabolism that takes place in your muscles.

4. Seeds

Many types of nuts are high in protein and can increase muscle mass in your body quickly.

Whole grains are a great source of healthy fats, fiber, and minerals like magnesium and zinc. Half cup of flower seeds


Sun roasted contains less than 14 grams of protein, while half a cup of roasted pumpkin seeds and squash contains about 18 grams of protein.

People can eat whole grains as a snack or sprinkle them on breakfast, salads or vegetables.

You can consume it regularly and balance it with exercise too to get the muscles of your dreams.

5. Low-fat Beef

Beef is the next food that can be used to accelerate muscle formation.

Beef contains high quality protein, B vitamins, minerals and creatine. Several studies have shown that eating red meat


lean mass can increase the amount of lean mass gained by weight training.

To get optimal results, choose low-fat cuts of meat with a small amount of fat. This cut of meat is higher in protein

but less calories and fat, making it suitable as a muscle-building food.

6. Salmon

Salmon can also be used as a nutritional intake to increase and maintain muscle mass in your body. Inside the salmon there is a content of omega 3 and also proton protein which is proven effective in building muscle.


227 g salmon steak contains 58.5 g protein. Salmon also contains omega-3 fatty acids, which have health benefits,

one of them is to prevent muscle loss in the elderly.

The omega-3 fatty acids found in salmon play an important role in muscle health and can even improve muscle health muscle building during an exercise program.

7. Tuna Fish

tuna which has a low fat content, then vitamin D, iron, and omega three which are quite high as well.

Tuna is a rich source of omega-3 fatty acids, which provide general health and inflammation benefits.


Research shows omega-3 fatty acids can also increase muscle size and strength. Tuna contains 7 g of protein per ounce.

In addition, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin, and B6. This nutrition essential for optimal health, energy, and exercise performance.

The drawback with tuna is that the price is quite expensive

Efforts to build muscle must begin with physical activity. Without adequate nutrition, your exercise program can fail.

So, make sure you eat muscle-building foods to get the results you want.