Looking skinny is somehow deep down we all know is regretting. I can understand the pain when you watch other muscular guys around you and feel shamed. Well you know once I was at the same stage as you are right now. Yeah, I too was skinny once and really observed better growth when I started eating nutritious food. So, in this article, we are going to discuss some of the best muscle-building foods that will help you to go from skinny to muscular in few months.
As we all know muscle building requires a proper workout followed by nutritious foods. Eating good is also important for overall body wellness as today there are many diseases going out there. I have seen many people and personally, I also have done the same mistakes as them. The most common mistake is that we do intense workouts at the gym but when it comes down to eating we don’t know what is right or wrong.
You can not neglect to eat nutritious food as it plays a vital role in helping you achieve your goals. Protein is the basic block of muscle building but you can not neglect fats and cabs, as they are good sources of energy. If you are training hard then you may know that training is just half of the education but eating a healthy diet is what supports muscle building.
In this article, we are going to talk about vegetarian and non-vegetarian foods that will help you to support your muscle-building process. I have classified both differently so you can easily find what you are looking for. Also, I have discussed their macronutrients so you can get details about their nutritional value easily, and don’t have to google anymore.
Veg. Muscle Building foods.
So, in the first case, I am going to discuss some muscle-building foods that are for vegetarians.
Oats are one of the good sources of complex carbohydrates. Complex carbohydrates take time to digest which provides you with energy for a longer duration of time. The best part of adding these to your diet, oats are rich in carbs, protein, and fiber. These things act as a good source of energy and help in building good quality muscles.
By eating 100g of oats you are providing your body with 389 calories in which 8% is water, 16.9g of protein, 66.3g of carbs, 0g of sugar (assuming you have not added any externally), 10.6g of fiber, and 6.9g of fat.
2. Peanut Butter:
Peanut butter is basically roasted peanuts that are processed in a blender until they turn into a paste. But, be aware many low-quality peanut butters can contain vegetable oils or sugar. There are many foods that are highly processed but peanut butter is just peanuts and some salt for taste. Peanut butter is considered a good source of protein by many athletes of the world. The basic reason behind this is, peanut butter is a fairly balanced meal that can supply your body with the 3 most important macronutrients (discussed below).
By eating 100g of peanut butter a day you are providing your body with 22 grams of carbohydrates in which 5g is just fiber, 22.5g of protein which is pretty much higher than other plant-based sources, and 51g of good fat.
Almonds are also considered a good source of protein and fiber. In just a few years almonds have taken a hype in the muscle-building foods category. Almonds can also be a good replacement for unhealthy snacks. These may contain slightly less protein than peanuts but covers up with other macronutrients present in them.
By eating 100gm of almonds a day you are providing your body with 579 calories of which 21.15g is protein, 49.93g of healthy fats, 21.55g of carbs, 12.50g of fiber, and 4.35g of sugar.
In addition, you can opt for almond butter which is kind of the same as peanut butter but in this case, peanuts are replaced with almonds.
Cereals are considered a good source of protein. A bowl of cereals is a perfect start to your day. Cereals contain fibers, complex carbs, proteins, and good fats. Some of these may be slow-digesting and may fuel your day for a longer period of time. Few examples of cereals are cornflakes and multi-grain muesli. If you really want to switch your normal breakfast to healthier and protein-rich food, then muesli is one of the best options for that.
About 100g of muesli or cereals contain about 355 calories of which 5.4g is fat, 75g of carbohydrates in which 7.7g is dietary fiber, and about 8.6g of protein.
5. Soya paneer or tofu:
Tofu is a food made from condensed soya milk. Soya paneer or tofu is made from a similar process which is used for making cheese. While being highly rich in protein, tofu is also rich in amino acids which are essential for our body. In addition to this tofu also provides fats, carbs, and a few other minerals and vitamins. Tofu is a low-calorie food but is highly nutrients dense combining micro and macronutrients.
About 100g of tofu contains about 75 total calories of which 8g is protein, 2g of carbs, 1g of fiber, and 4g of fats. In addition to these, there are many other micronutrients, which are present in tofu, but these are the three macronutrients that you need to know.
Quinoa is originated from a plant known as Chenopodium quinoa. This is among the most nutritious seeds and is also known as a superfood. Quinoa is a type of cereal grain that has a crunchy texture and nutty flavor. And if you are sensitive to gluten or wheat don’t worry, you can enjoy this food without having any problem. Quinoa can be eaten by boiling or can be used as a breakfast cereal.
By eating about 100g of Quinoa seed you are providing your body with 120 calories in which 72% is water, 4.4g of protein, 21.3g of carbs, 0.9g of sugar, 2.8g of fibers, and 1.9g of fats. So, these are some basic nutrients that are present in quinoa seeds.
Non-Veg. muscle building foods:
1. Chicken Breast
Chicken breast is the most loving food for a bodybuilder. A skinless chicken breast is a good source of protein and nutrients. You can have chicken breast in different styles, from grilling the chicken breast to just boiling it. Even if you have a boiled piece of chicken breast, then just add a little bit of lemon juice and black pepper. This simple yet tasty recipe will increase your love for chicken breast.
Each 100g of chicken breast contains about 165 calories of which 80% of the calories come from protein and the rest 20% from fats. 100g of chicken breast contains about 31g of protein. So, chicken breast is a great option to include in your meals to help you develop your muscles in a fast manner.
Eggs are one of the most loved and preferred muscle-building food around the world. These are good sources of proteins, carbs, and good fats. Also, there are many micronutrients that are present in the eggs. These micronutrients are essential for muscle building and promote better growth. Eggs also have shown the slight presence of amino acids which promote muscle growth, and vitamin B which are a great source of energy.
100g of eggs provide your body contains about 142 calories, 12.2g of proteins, and 9.9g of total fat content. There are a variety of ways to cook eggs, from poached eggs to boil, or from half fried to a perfectly cooked omelet. In either way, you are going to enjoy this delicious and nutritious food.
3. Fish (salmon, tuna or other fishes):
If you are one of those guys or girls who are looking forward to losing weight or improving your diet, just add fish to your daily diet plan. Fishes are a great source of protein and as well as omega 3 fatty acids. Omega 3 acids aids in fat loss and is a good source of other essential nutrients. Just adding fish to your diet, you can achieve your health goals at a high pace. But be aware of the fish type you are going to eat as some may be good for you and some may not be. As not all fishes are low in fat like tuna and salmon are.
100g of salmon added to your diet plan will provide you with 280 calories which include 39.2g of proteins, 12.5g of fats, and 86mg of sodium. Nutritional facts may vary with fish types.
Similar to chicken turkey is a low-fat source of protein. Turkey can be cooked in various ways and in addition, can be mixed with different foods. You should remember that a skinless piece of turkey is rich in protein compared to those which have skin on it. The pieces with skin on may provide you more fat. White meat from turkey provides you a higher amount of protein. Turkey is also a good source of protein, vitamins, and minerals, and also B vitamins.
84g of turkey provides you with 117 calories of which 24g is protein and 2g of fats.
NOTE: nutritional values may vary from the type of piece to or type of turkey you are going to eat. For that, I will surely prepare a different article. Till then this is a good estimate that you can rely on.
5. Lean Beef:
Beef or red meat is a good source of lean protein. Beef is called red meat as it has higher iron content than any other meat. Fresh, lean beef is rich in nutrients, protein, and various minerals which are good for health. Also, studies have found that adding beef to your diet is a healthy habit. Beef mainly comprise of animal protein, which is rich in all the nine essential amino acids. All, these amino acids are great for the maintenance and development of your body.
100g of lean beef will nourish your body with about 217 calories, 61% water, 26.1g of protein, and 11.8g of fats. Beef does not provide you any amount of carbohydrates. For Indians eating beef is not considered a good practice, so you can replace it with pork, or chicken.
Conclusion on muscle building foods:
I have divided all the nutritious foods according to their categories. You can choose any which is suitable for you. Also, I have given you near about accurate data which you can use to build a diet chart for you. Also, you can email me if you need a personally customized diet plan for you at a low cost.
In the end, I personally recommend you mix up the plant and animal-based proteins in your diet plan. Also, nutritional values may vary from type to type of product. These values are based on research from different sites. If you have any queries feel free to comment down and I will confirm what you need to know.