Eating certain foods is crucial for muscle development and recovery during physical activity. These foods include eggs, bananas, soybeans, salmon, and beans, all of which are rich in protein. To maintain or build muscle, it is important to ensure an adequate intake of protein in the diet. Individuals looking to gain muscle should aim for around 1.6 grams of protein per kilogram of body weight per day. For example, a person weighing 68 kg would need approximately 109 grams of protein daily.
Beans such as lentils, chickpeas, and black beans are excellent sources of plant-based protein that can help increase muscle strength. Soybeans are another great option, providing a substantial amount of protein along with essential nutrients like iron, phosphorus, and vitamin K. Eggs are a versatile food that are high in protein, healthy fats, and important nutrients like B vitamins and choline which are beneficial for muscle health.
Salmon is a fish that is rich in protein, omega-3 fatty acids and B vitamins all of which support muscle health and recovery. Bananas are also a good post-exercise snack due to their potassium content which helps with muscle performance and recovery. Chicken breast is a popular choice for building muscle because of its high protein content and vitamins B3 and B6.
Other animal-based protein sources that can help with muscle gain include lean beef and shrimp. Lean beef provides high-quality protein