12 Best Foods For Men to Build Muscle

Do you want to build those muscles AND lose inches?! Well, I have just the answer for you…PROTEIN! Yes, it seems so simple but can make the biggest difference. As a Stanford Medicine certified nutritionist and owner of my nutrition-based business, Stripped with Melissa, across the board that is the one food my clients don't get enough of. Why protein though? Protein plays so many crucial roles in our body from helping the function of our tissues and organs to forming the major components of our muscles. Protein not only helps build our muscles but keeps them growing. Just like plants need water to thrive, muscles need protein just as much. The body, however, does not store protein the way it does other vitamins and nutrients so we must have it to use it. Protein is the fuel for your muscles and without it, especially for men as you start getting older, you can actually begin to lose muscle mass. So how do we get enough protein? Never fear, I have many protein-packed delicious foods right here!

 

There are 7 grams of protein in one egg along with the yolk containing the vitamins, minerals, and antioxidants to build muscle. Eggs also contain all nine essential amino acids which make them a complete protein. Eggs are a great post workout snack, so hard boil some for on the go!

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Bananas might get a bad reputation because they are high in fructose, however, bananas are an amazing pre-workout food rich in potassium and easy to digest. There are so many nutrients packed in bananas that are important for growing those muscles!

Salmon is a complex protein and high in the omega-3 fatty acids EPA and DHA. Salmon contains a type of poly unsaturated fat that helps to reduce muscle loss and increase muscle mass!

Beans are high in fiber, vitamins, minerals AND low in fat. Beans also contain leucine which is one of the three amino acids needed to improve muscle growth.

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A fun fact about garlic…it stimulates testosterone and inhibits cortisol. Testosterone is a key hormone in muscle growth and strength. So just say yes to the garlic!

Fish like haddock, cod, and sole are high in protein and low in fat. This is the perfect combo to gain muscle mass all while keeping that figure lean and mean!

Cottage cheese is high in protein and contains live cultures, which are the good bacteria helping your body break down and absorb the nutrients you need to get bigger and stronger!

Quinoa is one of the highest protein grains! Along with protein, all the fiber packed in quinoa is great for digestion. A huge benefit of quinoa is that it contains all 9 amino acids our bodies can't produce on its own in order to build muscle.

Lean red meat such as sirloin and tenderloin are loaded with protein, vitamin B12, zinc, and iron. It also contains all nine essential amino acids our body needs to build muscle AND prevent muscles from breaking down.

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Oysters are naturally low in fat, an awesome source of protein, and high in zinc. Zinc is one of the vital minerals that supports testosterone production, the hormone we need to build muscle. So, grab some hot sauce and eat those oysters!

Yogurt is great for muscle building because it's loaded with protein and low in calories.  Yogurt is great for blending with smoothies, baking, or having with some fresh cinnamon and berries to start your day!

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Protein powder is such an amazing way to get the extra boost of protein we need and there are so many tasty ones on the market now. Protein powder can be added to your favorite smoothie with a variety of protein-packed rockstars like yogurt, milk and fruits. Hot tip…take protein powder after your workout because our bodies have an anabolic for sucking that protein up and getting the most out of it! If you enjoyed this article, don't miss 20 Foods That Strip Belly Flab.

Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.