Regardless of which type you choose, it’s a great muscle building snack. High fat versions like creamed cottage cheese have more calories.Ĭhoosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet. Like other dairy products, cottage cheese can be purchased with varying fat contents. One cup (226 grams) of low fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle building amino acid leucine ( 27). People who menstruate may be particularly at risk of iron deficiency due to blood loss during their cycle ( 26). Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions ( 24, 25). Soybeans are a particularly good source of vitamin K, iron, and phosphorus ( 23). Half a cup (86 grams) of cooked soybeans contains 16 grams of protein, healthy unsaturated fats, and several vitamins and minerals ( 23). Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth ( 21, 22). While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle building protein without too many additional calories. Each 3-ounce (85-gram) serving contains 19 grams of protein, 1.44 gram of fat, and 1 gram of carbs ( 21).
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However, the same amount of 95% lean ground beef contains slightly more protein, plus only 148 calories and 6 grams of fat ( 20). Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training ( 18).Įven when you’re trying to gain muscle, it may be best to choose beef that supports muscle gain without providing too many extra calories.įor example, 3 ounces (85 grams) of 70% lean ground beef contains 235 calories and 16 grams of fat ( 19). Lean beefīeef is packed with high quality protein, B vitamins, minerals, and creatine ( 16, 17). Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age ( 15). This may be particularly important for older adults. These nutrients are important for optimal health, energy, and exercise performance ( 4, 13, 14).Īdditionally, tuna provides large amounts of omega-3 fatty acids, which may support muscle health ( 6, 13). In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin, and B6. While Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial, due to its mixture of fast- and slow-digesting proteins ( 9, 12). For example, Greek yogurt often contains approximately double the amount of protein as regular yogurt ( 10, 11). Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins ( 9).īut not all dairy is created equal. Greek yogurtĭairy not only contains high quality protein but also a mixture of fast-digesting whey protein and slow-digesting casein protein ( 8). What’s more, some research has shown that higher protein diets containing chicken may aid in fat loss ( 8). These vitamins help your body function properly during the physical activity that’s necessary for optimal muscle gain ( 4). Each 3-ounce (85-gram) serving contains about 26.7 grams of high quality protein ( 7).Ĭhicken breasts also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active ( 7). There’s a good reason why chicken breasts are considered a staple for gaining muscle: They’re packed with protein. Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs ( 6).
Salmon is a great choice for muscle building and overall health.Įach 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, 1.5 grams of omega-3 fatty acids, and several important B vitamins ( 5). Eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain ( 1, 2).ī vitamins are also critically important for a variety of processes in your body, including energy production ( 3, 4). EggsĮggs contain high quality protein, healthy fats, and other important nutrients like B vitamins and choline ( 1). Muscle building foods for gaining lean muscle 1.
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