It is popular fact that protein is very important for muscle building. The weight lifting stress in training damages muscle fibers. The damage stimulates a special repair process that forces muscle cells to grow. The growth needs loads of amino acids which are building blocks of life. The muscle growth procedure needs more than just a protein. So what are best foods for muscle mass growth? Let’s take a look at some of the best foods for muscle mass growth.

Top 10 Foods for Muscle Mass Growth

1. Fish

Fish is considered as one of the most effective foods for muscle building. For instance, Salmon is protein powerhouse (25grams/100-gram serving) but it also contains other healthy nutrients that your body needs. Salmon is rich in heart-healthy omega-3 fatty acids and mono-saturated fats. It also contains high vitamin D. Whether your choose Salmon or Tune, they are best for muscle mass growth.

2. Chicken

Chicken is another darling food of bodybuilders used in various forms. A 100 gram of white meat contains 31 grams of protein along with 4 grams of fat. Chicken is a superstar when it comes to protein-to-fat ratio. One of the best things about chicken is that you can prepare it in countless forms according to one’s taste.

3. Lean Ground Beef

Red meats such as lean ground beef is another excellent protein source. 100 grams of lean ground beef has 27 grams of protein. Such serving is also high fat with 11 grams of fat and 100-plus calories. Beef also contains iron, zinc and vitamin B12 which are very important for muscle growth.

4. Eggs

Easy and fast to prepare, fun and delicious to eat, eggs are best for muscle building. Each egg contains 5-6 grams of protein with very low calories (60 calories). It is not only the protein amount that makes an egg so special but the type. Do you know egg protein is the most readily utilized protein with a highest biological value of any whole food? It proves that egg proteins are very effective for muscle growth.

5. Soy

Whether served as tofu, soy milk or edamame, this plant source for muscle building is considered as one of the best. It is one of the very few plant sources of complete protein. A cup of cooked soybeans has over 20g of amino acids. It is also stacked with other essential minerals and vitamins making this meat alternative one of the top muscle building foods available.

6. Almonds

Another plant-based food rich in protein, Almond is a healthy muscle building food. ¼ almonds cup has about 8grams of protein (2gram more than an egg). This food is also a perfect source of magnesium and heart-healthy monounsaturated fats.

Do you know magnesium involves in 300+ biochemical reactions in the body? It involves in protein synthesis and energy metabolism.

7. Chocolate Milk

Milk plays significant rule for growing body. This animal food is high in important amino acids with very low fat. The milk benefits for muscle building are very greater as it mixes ideally with whey protein.

8. Quinoa

All men don’t eat meat. Now the question is how to get important protein without meat? The South-American native grain packed with protein is another best muscle building food. The Quinoa protein is not only high in amount but also it is complete which means it has all nine essential amino acids. The gluten-free food is easily digestible and high in iron, magnesium, and fiber.

9. Oysters

Though it is not a familiar muscle-building food it is very effective for bodybuilders and weightlifters. 100 grams of cooked Pacific oysters has 20 grams of protein with 5grams of fat. Oyster has more zinc than any other food. Zinc is used for protein synthesis which makes it an ideal muscle building food.

10. Cottage Cheese

Professional bodybuilders use Cottage Cheese for muscle building. Read the label of common fat-free or low fat cottage cheese. ½ cup low-fat cottage cheese has about 14 grams of protein less than 2grams fat and only 80 calories. Though there may be some rumors but don’t hear them, Cottage Cheese is a winner.