Fuel Your Muscles: The Top Foods for Building and Maintaining Muscle Mass

Eating certain foods can help build and maintain muscle mass. Foods like eggs, bananas, soybeans, salmon, and beans are all rich in protein, which is essential for muscle development and recovery during physical activity. To gain muscle, it’s important to consume enough protein in your diet. Aim for around 1.6 grams of protein per kilogram of body weight each 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 great plant-based sources of protein that can help increase muscle strength. Soybeans provide a substantial amount of protein along with important 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 another excellent source of 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 another popular choice for building muscle because it’s high in protein content and vitamins B3 and B6.

Lean beef and shrimp are other animal-based sources of protein that can help with muscle gain too. Lean beef provides high-quality protein, vitamins, minerals and creatine without excess calories while shrimp is low in fat and carbohydrates but rich in protein