There is no get-rich-quick scheme for weight gain (muscle gain) or weight loss. These animal sources of protein are high in quality and stimulate muscle growth (45). Cashews are a kidney-shaped seed sourced from the cashew tree. If you aren’t able to get in a good meal pre- or post-workout, then I would recommend drinking a protein shake. Pork tenderloin is a lean cut of meat that provides 18 grams of protein and only two grams of fat per 3 ounces (85 grams) (54). While protein-rich foods are a priority for building lean muscle, it’s also important to have the fuel to get active. What’s more, many of the foods on this list contain the vitamins and minerals your body needs to operate at its best. November 19, 2020 November 19, 2020 by Jenny Jasmine. When it comes to timing your meals, many studies show that it doesn’t matter if you have your protein-packed meal before or after a workout. If you’re serious about building muscles, we suggest getting into a meal prep routine. Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain (1, 2). Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs (6). Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins (5). This article takes a close look at the old proverb and…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. Young women may be particularly at risk of iron deficiency due to blood loss during menstruation (26). This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. You can find a variety of protein powders online. There are certain foods that help and hurt muscle gain. Can You Treat Psoriasis with Detoxes or Cleanses? Many of them are protein-packed and allow your muscles to recover and grow after you have been active. Sleep is often the most overlooked aspect of building muscle mass. Magnesium plays an important role in the function of your muscles and nerves, both of which are used every time you move (43). Following the workout, try to eat dinner and get into bed ASAP so your muscles can start recuperating. If it were easy, we’d see everyone rocking big biceps and six-pack abs. Also, B vitamins are critically important for a variety of processes in your body, including energy production (3, 4). Soy protein, found in foods like tofu and soybeans, is considered one of the highest-quality plant proteins (52). So if you’re having a hard time getting enough calories to drive your muscle gain, eating peanuts could be a good way to get some extra calories and nutrients. Beef is important for building lean muscle due to its protein content, cholesterol,... 2. High Protein Diet Plan For Muscle Gain. Despite its popularity, soy remains a controversial food. Best Protein Foods for Muscle Building While Shredding Body Fat. Both nutrition and physical activity are critical if you want to gain lean muscle. Soybeans are a particularly good source of vitamin K, iron and phosphorus (23). Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline (1). Use this eating plan to double your fat loss without missing any muscle-building nutrients. What’s more, they are excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus and iron. They are also a major source of energy and help fuel your workouts. Additionally, tuna provides large amounts of omega-3 fatty acids, which may support muscle health (6, 13). It contains high amounts of B vitamins, magnesium, manganese and phosphorus (49). Turkey is also a good source of the B vitamin niacin, which helps process fats and carbohydrates in your body (29). This may be particularly important for older adults. But overeating of it can have some adverse effects on your health.