If you want to build muscle mass, exercising alone is not enough. You need to balance it with the consumption of foods for building muscle.
In this case, protein-rich foods are strongly recommended. However, this does not mean you should consume only protein. Excessive protein intake is actually not good for health.
Generally, the body requires 10–35% of total calories to be protein. On the other hand, fats and carbohydrates are also needed as energy sources for the body.
So, what foods are best consumed to increase muscle mass? To find out, read the article below until the end!
Recommended Foods for Building Muscle
Building muscle is one way to maintain health, considering that muscles play an important role in body movement.
Now, if you want to increase muscle mass, below are some food options that can be tried to help build muscle quickly:
1. Low-Fat Milk
The first recommended food for building muscle is low-fat milk. Yes, research shows that regular milk consumption, combined with exercise, can increase muscle mass.
This is because low-fat milk contains protein, vitamins, minerals, and carbohydrates that support your physical workouts.
2. Yogurt
Besides low-fat milk, you can also use yogurt as a regular part of a muscle-building diet for rapid results.
Yogurt is a dairy product that contains two types of protein, namely whey protein (quickly digested) and casein (slowly digested).
Consuming both types of protein is believed to help increase muscle mass. On the other hand, yogurt also contains vitamin D, which helps with the absorption of calcium and phosphorus.
Calcium itself plays a vital role in muscle contraction, while phosphorus is used as an energy source for muscles.
3. Lean Beef
The next food for building body muscles is lean beef. Well, beef is indeed known as a high-quality protein source that can help stimulate muscle growth.
Not only that, but beef is also rich in B vitamins and various minerals that are good for the body and muscles.
4. Tofu
Who would have thought that tofu is one of the foods for building muscle? You can use it as a substitute for meat, especially if you are a vegetarian.
However, what needs to be noted in its preparation is to try steaming or boiling it to avoid the fat content from the cooking oil.
In one serving, or equivalent to 125 grams of raw tofu, there are about 10 grams of protein, 2 grams of carbohydrates, and 5 grams of fat. Additionally, it contains calcium, which helps maintain strong bones and muscles.
5. Tempeh
Not only tofu, but tempeh is also another muscle-building food that you can include in your daily menu.
This soybean product contains only a small amount of fat and provides about 41% of a person’s daily protein requirements.
6. Fruits and Vegetables
Fruits and vegetables have long been part of a nutritious and healthy diet to meet the body's nutritional needs.
The various nutrients they contain, such as fiber, minerals, vitamins, and fluids, can offer numerous health benefits, including for your muscles.
To support muscle building, you can consume fruits, such as watermelon, bananas, apples, grapes, or pears.
Meanwhile, the vegetables are tomatoes, broccoli, spinach, mushrooms, bell peppers, asparagus, and others. You can serve them as a salad or in a gado-gado dish.
7. Seafood
Another food for building muscle you should not miss is seafood, such as tilapia, tuna, salmon, and shrimp.
This is because seafood is a rich source of essential nutrients, including protein, selenium, omega-3 fatty acids, and B-complex vitamins.
All of these nutrients play an important role in muscle growth and development.
8. Eggs
Don't be surprised if an athlete usually includes eggs in their daily diet. As is well known, eggs are a rich source of protein.
In fact, eggs contain most of the key nutrients that support strength and muscle building.
These nutrients include omega-3s, phospholipids, the amino acid leucine, and vitamins B and D.
9. Chicken Breast
Chicken breast is also a fast muscle-building food that you can choose. It's no wonder, as in just 100 grams, you can get about 25 grams of protein.
Moreover, chicken breast is also rich in vitamins B5 and B6, which are beneficial for maintaining physical fitness while you engage in physical activities.
10. Nuts and Seeds
The last recommended foods for increasing muscle mass are nuts and seeds. Both are good sources of complex carbohydrates that are beneficial for overall health.
You will also gain antioxidants, fiber, and vitamins that support muscle repair.
Examples include almonds, peas, cashews, chia seeds, oatmeal, and others. To consume, mix them into salads or serve with bread and pastries.
That is a series of foods for building muscle that you can try. Efforts to increase muscle mass certainly will not be sufficient with exercise alone.
You should support it with adequate nutrition, as recommended above. In addition, don't forget to drink at least 8 glasses or 2 liters of water a day to meet your body's fluid needs.
Fluids are just as important as other nutritional intakes, considering that 60% of the human body is composed of water.
Given the importance of staying hydrated, you need to choose a high-quality mineral water like AQUA, which has been proven safe and healthy for consumption.
Consuming healthy mineral water is essential to ensure the body receives optimal mineral benefits.
AQUA has met the Ministry of Health Decree No. 907 of 2002 standards for safe drinking water, so you can be confident in its quality.
AQUA offers a variety of packaging options to accompany all your activities. You can use a 220 ml, 330 ml, 600 ml, or even 750 ml plastic bottle.
There is also a 1,500 ml AQUA that is ideal for long trips. Meanwhile, the 19-liter packaging can be used to meet your family's home drinking water needs.
So, have you had #AQUADULU today?
