How to build muscle naturally: Here’s what food you should be eating

People go to the gym for different reasons. While some are there to drop a few kilograms, others are there to bulk up and build some muscle.

If you are keen to build lean muscle there’s no need to turn to expensive supplements.

In order to do so naturally, nutrition plays a crucial role.

Consuming the right foods can significantly enhance your strength training results and promote overall health.

Here’s a list of essential foods that can help you build muscle effectively.

Lean meats

Lean meats are a staple for anyone looking to increase muscle mass.

Chicken breast and lean cuts of beef are rich in protein, which is vital for muscle repair and growth.

For example, chicken breast contains about 31 grams of protein per 100 grams, making it an excellent choice for post-workout meals.

Fish

Fish, especially fatty varieties like salmon and tuna, are not only high in protein but also packed with omega-3 fatty acids.

These healthy fats support muscle recovery and reduce inflammation, allowing for more intense workouts.

Salmon provides around 25 grams of protein per 100 grams, along with essential nutrients like vitamin D.

Eggs

Eggs are often referred to as nature’s multivitamin.

They are a complete protein source, containing all nine essential amino acids necessary for muscle growth.

One large egg has about 6 grams of protein and is also rich in vitamins and minerals.

The yolk contains healthy fats and nutrients like choline, which support brain health.

Legumes

Beans, lentils, and chickpeas are excellent plant-based protein sources.

They are not only high in protein (up to 18 grams per cooked cup) but also provide complex carbohydrates and fibre, aiding in digestion and sustained energy levels during workouts.

Incorporating legumes into your diet can help diversify your protein sources.

Dairy products

Dairy products like Greek yoghurt, cottage cheese, and milk offer high-quality protein and calcium.

Greek yoghurt contains about 10 grams of protein per 100 grams and is also rich in probiotics, promoting gut health.

Nuts and seeds

Almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, protein, and fibre.

A handful of almonds contains about 6 grams of protein and can provide a quick energy boost.

Nuts and seeds are also rich in antioxidants and essential nutrients, supporting overall health and recovery.

Fruits and vegetables

While fruits and vegetables may not be high in protein, they are essential for overall health and can aid muscle recovery.

Spinach, broccoli, and sweet potatoes are particularly beneficial due to their high vitamin and mineral content.

Bananas are also a great choice pre- or post-workout, providing quick energy and potassium to prevent cramping.

Whole grains

Brown rice, oats, and whole wheat bread provide the complex carbohydrates needed to fuel your workouts.

Oats, for instance, contain about 17 grams of protein per 100 grams and are a great source of fibre, which promotes satiety and digestion.

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