Want to Have an Athletic Body? These 7 Delicious and Healthy Muscle-Building Foods

Kapanlagi.com - Having a healthy, fit, and athletic body is the dream of many people. Therefore, some people are willing to do various sports or specific physical exercises. However, not only physical exercises are needed to achieve this dream. The type of food also affects muscle growth. It is important to know what foods are considered muscle-building foods.

Yes, it turns out there are several healthy foods that are beneficial for accelerating muscle mass growth. So, by doing enough exercise and consuming these foods, the dream of having an athletic body can be realized faster. Most of these muscle-building foods are foods with high protein content.

According to various sources, here are some types of muscle-building foods.

1. Eggs

Eggs are one of the commonly consumed sources of animal protein by many people. Besides being relatively cheap, eggs are also practical to process. Eggs are indeed classified as one of the protein-rich foods. In just one egg, there is at least 6 grams of protein.

However, despite being rich in protein, you are not recommended to consume eggs continuously. This is because eggs are also classified as high-fat foods that can trigger cholesterol. To anticipate this, you can consume only the egg white. The egg white is relatively lower in fat and rich in amino acids.

One tip for consuming eggs to maintain their protein content is by boiling them. You can still cook them by frying, but it is highly recommended to use healthy oil such as olive oil.

2. Chicken Breast

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Chicken meat is also often a reliable source of protein. However, for body muscle building program, it is recommended to consume only the breast part. Chicken breast meat is believed to contain more protein compared to other parts. Similar to eggs, the protein in chicken breast will be better preserved if boiled rather than fried. In addition to boiling, chicken breast cooked by grilling or roasting is also relatively safer and healthier. 

3. Tempe and Tofu

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Derived from soybeans, tempe and tofu are very rich in plant protein needed by the body. Tempe and tofu have always been one of the main sources of protein for those who live as vegetarians. The high protein content in tempe and tofu is indeed undeniable.

As muscle-building foods, tempe and tofu would actually be better if cooked by boiling or grilling. However, our society often fries tempe instead. Whereas, frying can damage the nutrients in tempe and tofu. To minimize this damage, simply use a little oil. Also, use olive oil which is considered healthier.

4. Milk and its Products

Milk is not only good for bone health. Drinking milk can also impact muscle mass formation. This is because milk contains various nutrients such as protein, carbohydrates, and fats. These nutrients are needed by the body to increase muscle mass.

Not only milk, processed milk products like yogurt are also believed to bring the same benefits. To make it more enjoyable and healthy, you can consume them with fruits such as bananas, kiwis, blueberries, or strawberries.

5. Almond Nuts

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Almond nuts can be a healthy snack for those of you who want an athletic body. Quoted from fitnessfirst.com.au, in one handful of almond nuts, there are at least 6 grams of protein. In addition, almond nuts are also rich in calcium which is believed to help muscle contractions efficiently.

You can consume almond nuts in various ways. One of them is by chopping them and adding them as toppings on salads, stir-fries, and yogurts.

6. Peanut Butter

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Who would have thought that peanut butter, which we usually spread on bread, is actually a muscle-building food. Quoted from vitalstrengthblog.com.au, peanut butter is calorie-dense, contains good fats, and also high in protein which is useful for muscle building.

In just two tablespoons of peanut butter, there are about 8 grams of protein. A sufficient amount to increase muscle mass. In addition, peanut butter also contains complex carbohydrates that are useful for muscle energy, vitamins, and healthy fats.

7. Red Meat

Red meat is also one of the effective muscle-building foods. In red meat, especially beef, there are 9 essential amino acids that are very useful for building muscle mass. Not only that, red meat also contains other nutrients that muscles need to continue growing, such as vitamin B, phosphorus, iron, zinc, and creatine.

So, those are some of the muscle-building foods. To be healthy and have an athletic body, you can consume them while also engaging in regular exercise. Good luck!

(kpl/psp)