If you want to gain muscle then you will have to consume High Protein food for Muscles gain. and also Apart from protein, we also need other things like minerals, vitamins, carbohydrates etc.
Here we have brought for you information about some such foods which are rich in protein vitamins, minerals and etc..
High Protein foods for Muscles Gain
Non-veg Base Protein Sources
1. Chicken
Information
Chicken is the most widely consumed meat in the world, but nowadays medicines and vaccines are being used to make chickens grow faster.
And eating such chickens not only does not lead to body growth but it also gives birth to many diseases in our body.
So whenever you go to buy chicken, make sure that the chicken is healthy and no vaccine or any kind of medicine has been used on it.
Chicken is a high protein and low fat food, which helps in gaining muscles as well as reducing fat.
Benefits :
Due to high protein and low fat content, it helps in muscle repair and muscle growth. And it does not allow the body to gain fat.
It contains vitamin B6 and Vitamin B12 which boost energy and help in energy metabolism.
It keeps cholesterol under control
It helps in converting fat into energy
And etc..
We can eat
- Grilled chicken breast( use least oil)
- Boiled chicken breast
- Bakd chicken breast
- Stir-fried chicken breast
- Chicken salad or wraps
Best time to eat
In post workout meal
Lunch or Dinner
⚠️⚠️ avoid deep frying or heavy creamy sauces, because they increase cholesterol and body fat !!
2. Egg
Information
There are two types of eggs, one is man-made which is made in factories and the other is naturally obtained from chicken. You should always try to eat the eggs which come naturally from chicken and not the factory ones.
Eggs are considered a superfood as they are a rich source of high quality protein, healthy fats and essential vitamins & minerals.
Benefits
It is rich in choline which helps in improving our brain functions and memory.
Eggs reducing unnecessary snacking and helping with fat loss
It converts body fat into energy
Eggs promote Healthy skin and strong Hair.
etc
⚠️2-4 whole eggs per day ( not more than 4 eggs )
⚠️ If you want to gain muscles then eat 4-6 eggs (2-3 whole eggs + only the white part of the rest of the eggs)
3. Fish
Fish is a nutrient-dense superfood that is very beneficial for your muscles, heart, brain and overall health. Include it in your diet 2–3 times per week and use healthy cooking methods. Eating properly cleaned and fresh fish is best and safe.
- Vitamin D is found in fish which makes our bones stronger
- It contains selenium and zinc which boost the immune system
- Reduces cholesterol and prevents heart disease
- It reduces Depression and anxiety
- It contains essential fats and proteins that make hair strong
Information
There are two kinds of fish in the market, one is fresh and the other is stale and mostly stale fish is available in the market. Stale fish contains many kinds of bacteria because It comes from foreign countries and takes several days to arrive.
High Protein Foods for Muscles Gain
Veg - base Protein Sources
1. Chickpeas (Chana)
Chickpeas (Chana) is a plant based protein source which helps a lot in gaining muscles and also helps in digestion, blood flow and weight control.
Chickpeas are a nutrient powerhouse that is the perfect food for vegetarian muscle gain, energy boost and heart health. They are budget-friendly, versatile and easy-to-cook, so include them in your daily diet and make them part of a healthy lifestyle.
- Control Blood Sugar
- Boost Energy
- Gain Muscle
- It contains calcium, magnesium and phosphorus which makes bones strong
- Reduce cholesterol level
2. Nuts and Seeds
Nuts and seeds are plant-based foods.
It contains a lot of protein, vitamins, fiber and nutrition which are very important for the growth of our body. Consuming nuts and seeds daily keeps cholesterol levels under control and improves blood circulation and protects brain cells from damage.
Including nuts and seeds in your diet can help with weight management, as their high fiber and protein content keeps you fuller for longer, preventing overeating.
Nuts and seeds are also beneficial for strong bones and muscles because they provide essential minerals like calcium, magnesium, and zinc, along with plant-based proteins that help in muscle repair and growth.
Dairy Products
Paneer (Cottage Cheese)
Benefits:
Slow-digesting casein protein → Supports overnight muscle repair.
High in calcium and phosphorus for strong bones.
Milk (Cow or Buffalo)
Benefits:
Complete protein with all essential amino acids.
Contains whey (fast-digesting) and casein (slow-digesting) protein.
Rich in calcium, vitamin D, and healthy fats.
Curd (Dahi)
Benefits:
More protein compared to regular yogurt.
Contains probiotics for better digestion and nutrient absorption.
Cheese
Benefits:
Good source of protein and healthy fats.
Provides vitamin B12 and calcium for energy and bone health.
High Protein Foods for Muscles Gain
Products / Supplements for Muscles Gain (optional)
Protein Powders
Whey Protein (Milk-Based): Fast-digesting, ideal post-workout.
Plant-Based Protein: Pea, rice, or soy protein for vegans or lactose-intolerant people.
Creatine Monohydrate
Helps increase strength and muscle volume by enhancing ATP production.
Multi-vitamins
Ensures your body has all necessary vitamins and minerals for energy and growth.
Conclusion
Health and wellness is such a journey that gets better with continuous learning and understanding.
Our aim is to give you correct and trusted information so that you can take better decisions for your health. Today everyone wants to reduce body fat and gain muscles but this does not happen because muscles cannot be gained just by taking high protein, vitamins and minerals, for that you need to pay a little attention to your body, you should go to the gym daily, if you don’t have time to go to the gym then you can do home workout at home.
When you will workout at home or go to the gym, then you will start seeing changes in your body.
Small healthy habits can bring positive changes to your life
Thanks ♥️
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