Men need protein-rich foods to build muscle. They also need heart-healthy fats and digestion-supporting complex carbohydrates.
A cup of skim milk provides both fast and slow-digesting protein and carbs. Research shows it may enhance muscle growth in novice weight lifters. It’s a good choice for post-workout recovery. Milk also contains calcium, phosphorus, and vitamin D.
1. Eggs
The egg is a powerhouse of protein and healthy fats. Although many people choose to only eat the egg white after a workout, the yolk is equally beneficial. It contains the amino acid leucine, which promotes muscle protein synthesis. Eggs are also rich in thiamin, riboflavin, folate, and vitamin B12, which help the body produce energy. In addition, they contain the nutrient choline, which helps the body produce acetylcholine, an important neurotransmitter involved in muscle movement and memory.
Adding foods such as nuts, beans, and lentils to your diet is a great way to get a healthy mix of protein, complex carbohydrates, fiber, vitamins, and minerals. These foods are also low in fat and can help you reach your protein requirement without having to eat as much meat. while managing people’s burdens from male erectile dysfunction.
Nuts are a good source of healthy fats and protein, especially the monounsaturated “good” fats that can help lower your cholesterol. They are also a great snack for boosting your post-workout protein intake.
A serving of quinoa or brown rice provides a good amount of protein, dietary fiber, iron, magnesium, potassium, folate, and zinc. The fiber in these foods can also help keep you feeling full and satisfied. As a bonus, a cup of quinoa or brown rice provides you with about four grams of the “good” plant-based fat, oleic acid. Oleic acid is a type of monounsaturated fat that can help prevent cardiovascular disease and some cancers.
2. Brown Rice
The staple carb of many bodybuilders, brown rice is a great choice for your diet. It’s easy to cook and pairs well with most protein sources. It’s also high in vitamins, minerals, and fiber. Brown rice is a good source of selenium, which plays an important role in thyroid hormone production, antioxidant production, and immune function. It’s also rich in magnesium, which helps muscle contraction and bone development. Enriched white rice contains folate (folic acid), which is recommended for pregnant women and breastfeeding mothers.
Brown rice has a lower glycemic index than white, but it’s still a carbohydrate. It raises insulin levels slightly, but it’s paired with fiber and fats that slow sugar absorption. This makes it a better option than white rice for post-workout meals because the carbs will enter your bloodstream more slowly. In addition, the fiber and fats will prevent some of the glucose from being converted to body fat.
For the rest of your day, choose whole grains such as quinoa and barley over rice. They’re higher in protein and contain more nutrients such as phosphorus, potassium, iron, and zinc. They can be paired with protein and vegetables to make a complete meal that’s high in calories and nutrition. Use a tablet to treat your physical problems.
If you’re unable to tolerate whey, milk is an excellent alternative. It’s high in protein, calcium, potassium, and vitamin D. It can be eaten with protein, fruits, and vegetables or in a smoothie. If you don’t have lactose intolerance, try adding unflavored, full-fat yogurt to your meals to give them a boost of protein. It’s also a good source of healthy fats, which can support muscle growth.
3. Cottage Cheese
Cottage cheese is a staple protein source for bodybuilders and fitness enthusiasts. It provides all the essential amino acids you need, making it a complete protein. One cup of cottage cheese provides 23 grams of protein, which is 41 percent of your recommended daily intake for men and 50 percent for women.
This high-protein food also contains riboflavin, which is an important vitamin for muscle function and brain health. It helps metabolize the proteins in your body, as well as other nutrients like carbohydrates and fats. You need about 1.3 milligrams of riboflavin daily, and a cup of cottage cheese provides about 0.4 grams.
The process of forming cottage cheese involves good dairy bacteria converting milk’s lactose into lactic acid. This causes the whey and curd to separate from each other. The whey, which is the liquid part of the milk, is then discarded and the curds are used to make cottage cheese. You can purchase cottage cheese in a variety of fat levels, from 0% to 4% milk fat. The lower-fat options contain more protein and fewer carbs while the higher-fat varieties have more carbs and less protein. Bodybuilders and other athletes seeking to maximize protein consumption should go for low-fat options.
Adding cottage cheese to your evening meal may help promote muscle growth while you sleep. A study published in the journal Medicine and Science in Sports and Exercise found that active women who consumed a cup of cottage cheese with 30 grams of protein and 0 percent fat at night experienced an uptick in muscle protein synthesis when compared to those who consumed a non-protein placebo.
4. Oily Fish
If you’re serious about building muscle, it’s important to choose the right protein sources. Steer clear of fried, high-fat meat options like bacon and hot dogs, which are low in protein per serving and loaded with omega-6 fats, which can promote inflammation. Instead, look for lean cuts of beef and chicken that are high in protein and healthy fats. “Men should avoid foods with menu descriptors that indicate they’re fried or covered in oil,” says registered dietitian nutritionist Lauren Papanos.
The best source of omega-3 fatty acids is seafood, especially oily fish. However, research has shown that people don’t eat enough oily fish, particularly men. Eating two portions of fish per week can help to meet your recommended intake of omega-3 fatty acids, which are essential for health.
Salmon is a great choice as it’s rich in protein, omega-3 fatty acids, and potassium, which is important for muscle function. Salmon is also a good source of anti-inflammatory omega-3 fatty acids, which can help reduce inflammation and support healthy immune function.
Sardines and anchovies are other oily fish that are good choices for protein and omega-3 fatty acids. However, it’s important to note that these fish are high in mercury and should be limited or avoided by pregnant women and children.
Another protein option is to eat shellfish, such as mussels, oysters, and clams. These are low in calories and contain a good amount of omega-3 fatty acids, as well as the amino acid leucine, which is a key factor for muscle growth.
