Increasing muscle growth has many benefits. From reducing the risk of injury to gaining strength, growing more muscle mass may improve your quality of life. While lifting weights regularly is crucial to your success, muscles are not just built in the gym. Increasing your daily protein intake is another important step that both nurtures your existing muscles and speeds up the building process. Products like protein powders and bars can help you reach your goal, but are usually very expensive and require extra work on your part.
If you’re looking for a way to stimulate muscle growth without using supplements or powders, there are plenty of natural foods you can prepare that give you the protein you need to increase your muscle. Here are some of the best protein-filled healthy options:
Although some dieticians recommend staying away from red meats when trying to lose weight, they can actually be healthy for you – especially for building muscle. Beef has around 22 grams of protein per serving and includes all nine nutritious amino acids, helping you to build a stronger body. To get the most out of your beef, we recommend choosing lean cuts like sirloin.
With around 18 grams of protein per serving, chicken is one of the healthiest and most protein-filled foods you can eat. The great part about chicken is it’s incredibly versatile, so you can enjoy it on a salad, in a sandwich or simply on its own! Try to stick with chicken breast because this offers the lowest fat to protein ratio, giving you the benefits without all of the negatives.
Eggs have six grams of protein and a plethora of vitamin A. However, they also have high cholesterol content, which sometimes leads to an unflattering label of “unhealthy.” However, recent studies have found that there is no concrete link between heart disease and egg intake. That being said, there’s no reason not to enjoy a few scrambled eggs or egg whites for breakfast!
Fish is a healthy alternative to chicken, and doctors recommend eating it at least twice a week. It carries 39 grams of protein, omega-3 fatty acids and other amazing nutrients, which make for a delicious and nutritious meal. Salmon is a great choice when deciding which fish to go with. Sprinkle it with seasoning and add a lemon before baking it in the oven for a fresh taste!
Quinoa is commonly referred to as a “superfood” – and for good reason! Although quinoa is commonly grouped with rice and other starches, it’s actually a seed which is cooked to taste and look like rice. It has fiber, vitamins, all nine amino acids and eight grams of protein per cup. Organically made and delivered, quinoa is the perfect substitute for starches if you’re looking to add some extra protein into your lunch or dinner.
A healthy lifestyle starts in the kitchen, so before you start building muscle, make sure you have enough protein in your system to give yourself the energy you need to get through your work out. And once your work out is over, don’t forget to check out iHealthSphere’s muscle recovery supplies like our Premax creams and lotions.
Comment below on some other high-protein foods you’ve tried!