Foods to develop muscles

food to develop muscles

Experience 10 foods to develop muscles

Proper nutrition is just as important as weight when it comes to the ability to increase muscle mass. Without consuming adequate food hours in the gym can end up as a big loss, so attention to meals! Just as some foods can impair the outcome of training, others help increase physical activity and muscle development. For this function, the most important nutrient and must be “chased” is protein. They are the ones that have the function to regenerate and form new muscle cells.

In addition to the most well-known protein sources, such as egg, and several other foods fulfill this function. Take a look at the tips and a good workout!


Eggs are a good source of protein containing 6 to 8 g per unit, and are also rich in vitamins, zinc, iron and calcium. It is one of the most complete foods for those who want to gain muscle.

Chicken breast

For every 100 grams of chicken breast, 30 g are proteins with low cholesterol levels. It is a cheaper option, easy to cook and can be served in different ways.


Hydration is a very important part of gaining muscle. Your body is composed of 70% water; and muscle tissue, 75%. Keeping the muscles hydrated helps increase strength, gives energy and facilitates digestion. The idea is to drink about 18 ml of water per 450 g of body weight.


The turkey is not just for Christmas. Despite being greatly underestimated, it is a great source of protein and has more than 11 vitamins and minerals. The turkey also has selenium which, according to recent studies, helps prevent some types of cancer.


Pineapple is a rich source of brome lain, an enzyme that digests proteins. It has also been shown to reduce muscle inflammation, ideal for your meal after training.


Researchers at Rutgers University found that phytoecdysteroids present in spinach can increase muscle growth by up to 20%. What’s the trick? You need to eat 900 grams a day to experience these benefits!

Sweet potato

Carbohydrates are essential for the body and also help gain more muscle. Sweet potatoes are more tasty and convenient options to replenish energy reserves and encourage muscle building process. They are full of vitamins and minerals that help maintain normal blood sugar levels.


Cottage cheese is one of the best foods to build muscle. In just one cup, you will find 28 grams of protein. As a snack or an appetizer, which is a combination of fast and slow digestion proteins, which causes hunger to take more time to return?

Milk chocolate

It may sound too good to be true, but chocolate milk can help in the growth of muscles. According to a study published in the International Journal of Sports Nutrition and Metabolism during exercise, milk chocolate was as efficient as beverages prepared for athletes in the categories to increase the productivity of the exercises performed and delay fatigue.

Lean red meat

They do not have to be limited to meat as a source of protein. Buffalo meat and deer are two sources of lean protein, full of vitamin B, iron, phosphorus, selenium, zinc and copper.


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