To build muscle, individuals need to consider nutrition with resistance training.
Protein is a key macro nutrient, but a person also needs to eat carbohydrates to replenish glycogen and avoid fatigue.
Eating the right foods can help someone build muscle, recover from training, and maintain their energy levels.
It is advised that consuming 1.4–2.0 grams (g) of protein per kilogram (kg) of body weight per day is sufficient for most exercising individuals to build and maintain muscle mass.
People performing high-intensity resistance training may benefit from up to 3 g of protein per kg of body weight per day.
To build muscle optimally, individuals also need to consume enough carbs. Carbohydrates replenish glycogen stores in the muscles and liver and help to avoid fatigue during training.
The following are foods containing protein to help someone build muscle. Some also contain carbohydrates and fiber, while many others contain beneficial micro nutrients.
- boiled or poached egg
- medium chicken breast without skin
- Greek yogurt
- Soy protein
- quinoa
- chickpea
- peanut butter
- oats
- paneer