“When we eat foods containing protein, we digest the protein into amino acids.”
Amino acids are whatCleveland Cliniccalls “the building blocks of protein.”
She also notes that protein even helpsyour body recover post-workoutwhen eaten within two hours of your exercise session.
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If muscle gains are your aim, certain high-protein foods may help with muscle synthesis and cultivating mass.
If muscle gains are your aim, some high-protein foods that may help with muscle synthesis.
“Animal and plant-based high protein foods can both facilitate the building of lean muscle,” Bruning advises.
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Lean animal-based protein has the most protein per [ounce] of food, generally."
Examples of quality lean proteins include fish, poultry, and plant-based proteins like tofu and tempeh.
Lean proteins may seem like the star of the show when it comes to building muscle and strength training.
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So when trying to build muscle, don’t forget to also include carbs and healthy fats.
Carbsare among thequickest sources of fuelfor strength development and weight training.
According to theMayo Clinic, “During a workout, carbohydrates fuel your brain and muscles.
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Bruning suggests that whole grains are ideal for increasing muscle strength.
“Whole grains contain some protein as well as B vitamins and iron,” she says.
Whole grains can even emphasize protein in the body.
Some nutritious whole grain carbs include whole wheat bread, brown rice, oatmeal, millet, and barley.
In actuality, not all fats are bad for your body.
“Healthy fats and antioxidants can assist with recovery,” Bruning says.
