21 Nutrients for building muscle and increasing volume

If you also want to have muscular muscles and have questions in mind about the types of foods to build muscle and increase the volume, I suggest you read the following article. First you need to know that nutrition and physical activity are equally important for building muscle.

To get started, you need to challenge your body to build muscle with exercise. However, without proper diet, your progress will stop after a while.


Which food is better for building muscle?
Protein-rich foods are important for building muscle, but carbohydrates and fats are also essential as energy sources for the body. To achieve muscle mass, you should prioritize regular exercise and getting more calories from the right muscle building foods.

1. Chicken eggs
Chicken eggs contain quality protein, healthy fats and other important nutrients such as B vitamins and choline.

Proteins are made from amino acids. Eggs contain large amounts of the amino acid leucine, which is very important for muscle growth.

Also, B vitamins are very important for various processes in the body, including energy production.

Study suggestion: To get more information about B vitamins and its function in weight loss, you can read the article “5 vitamins for weight loss and increase metabolism + sources of vitamins” in Fitness magazine.

2. Salmon
Salmon is a great choice for building muscle and overall health, which is on the list of foods for building muscle, but it is a type of seafood.

Each 85 grams of salmon contains about 17 grams of protein, about 2 grams of omega-3 fatty acids and several important B vitamins.

Omega-3 fatty acids play an important role in muscle health and may even increase muscle building during exercise programs. Salmon is a food for building muscle, but it is attractive and delicious.

3. Chicken breast
There are good reasons why chicken breasts are an important part of your muscle building diet list. Chicken breast is rich in protein, each 85 grams of chicken breast contains about 26 grams of quality protein.

They also contain large amounts of B vitamins, including niacin and B6, and are very important for the active person.

These vitamins help your body function during physical activity and exercise and are essential for building muscle.

In addition, some research has shown that protein-rich diets containing chicken t can reduce body fat.

Build muscle

5. Tuna
Tuna, in addition to containing 20 grams of protein per 3 ounces (85 grams), contains large amounts of vitamin A and several B vitamins, including B12, niacin and B6. These nutrients are important for health, energy and athletic performance.

Tuna can also provide the body with large amounts of omega-3 fatty acids, which are especially important for muscle health. This may be very important for middle-aged people. Research has shown that omega-3 fatty acids can slow the decline in muscle mass and muscle strength that occurs with age.

6. Lean beef
Beef contains high quality protein, B vitamins, minerals and creatine.

Some research has even shown that eating red meat can increase the amount of lean mass gained through resistance training.

When you are building muscle, it is better to choose beef as a muscle building food because it will help you increase muscle building without receiving extra calories.

For example, 85 grams of 70% minced meat has 228 calories and 15 grams of fat. However, the same amount of minced meat contains 95% more protein and only 145 calories and 5 grams of fat.

7. Shrimp

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