What Nutrient Helps Build Muscle? 15 Healthy Foods To Eat To Gain Muscle

What Nutrient Helps Build Muscle? 15 Healthy Foods To Eat To Gain Muscle

Many People who want to stay healthy and to gain muscle resort to manufactured vitamins and bodybuilding supplements.
Which is good as these commercial supplements contain a higher proportion of proteins and vitamins to gain muscle even faster
However the amazing results of such  supplements,

they are much expensive than natural supplements and healthy foods used to gain muscle

they are also hard to find in local stores sometime

and most important of all is that most health and diet experts and doctors always advice athletes and bodybuilder  to maintain adequate amounts of many other essential nutrients and vitamin,

found in different kinds of natural foods in order to gain muscle as well as having a healthier lifestyle


In the following lines, we show you some of the best natural supplements for bulking and gaining muscles.


Best Natural Supplements, Vitamins And High-Proteins Foods to Gain Muscle

1- Nuts

  • The amount of protein in most nuts ranges from 3 to 7 grams of protein,
    It is true that nuts are all rich in protein
  • But almonds are particularly preferable, 
    as if Compared with other nuts, almonds contain high amounts of fiber, vitamin E, and calcium
  • As well as that the calories are not very high,
  • And they also contain healthy fats that help to decrease bad cholesterol levels



2- Eggs

  • work on the growth of the muscles of the body healthily and by eating two eggs a day
  • because it contains a large proportion of proteins in addition to the omega-3 fatty acids.


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 3- Pineapples

  • provides the body with lots of vitamins, minerals and other vital nutrients that provide the body with vitality and promote muscle growth.



4- Ginger

  • Ginger is a herb that relieves muscle pain
  • It is either used in cooking, mixed with the whey powder mix or drank in the form of tea.



5- Olive Oil

  • helps to provide essential nutrients and Omega-3 healthy fats
  • and it is one of the best vegetable oils to use in cooking.



6-  Coffee

  • Coffee works to relieve muscle pain
  • It is advisable to drink a cup of coffee before training. 



7- Meat

  • Especially lean meats are one of the highest -protein foods



8- water

  • Some question the role of water in promoting general health and gaining muscle,
  • although it does not contain proteins, health experts explain the relationship between muscle and water growth,
  • with 75 percent of muscle cells made up of water.
  • The ideal amount of water to gain muscle is between 1.5 and 2 liters per day, depending on the nature of the food being eaten.



9- Soy

  • Tofu and other foods containing soybeans are of the best natural supplements,
  • As soy is one of the best sources of protein especially for vegetarians bodybuilders and athletes.
  • Studies have shown that soy cake is known as “Tempeh” is the best snack choice and can also replace regular white bread for much healthier and high-protein diet.
  • The method of preparing this cake, which depends on fermentation,
  • helps to preserve the nutritional properties of soybeans,
  • making tempeh of the top protein natural supplements and amino acids as well.


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10- Quinoa

  • Quinoa beans grow in the Andean region of Bolivia, Peru, and Chile.
  • It is also one of the best natural supplements for vegetarians who want to gain muscle.
  • Quinoa is one of the most nutritious grains for containing amino acids and proteins,
  • as well as it’s an important source of fiber, phosphorus, magnesium, and iron.


11- Seeds

  • The flaxseeds, shea seeds, and sunflower seeds are rich in proteins that help to gain muscle quickly.
  • These seeds top some other natural supplements in the rich amounts of omega-3 fatty acids they have.
  • These kinds of seeds are known to benefit the arteries health,
  • as they help to expand them, allowing for easy flow of blood to all the organs of the body, meaning helps better performance in the workout and gaining muscles.



12- Beans

  • There is no doubt that eating beans top the protein natural supplements for both vegetarians as well as non-vegetarian people.
  • Beans are very nutritious, they contain high amounts of protein, carbohydrates, vitamins, and fiber,
  • which makes eating a medium-sized plate with some brown rice and some green salad is an excellent meal to gain muscle and for keeping a healthy diet.
  • Even non-vegetarians can totally count on beans as an alternative source for animal proteins.



13- Broccoli

  • broccoli is a vegetable that helps the body big time to gain muscle.
  • nutritionists recommend eating broccoli several times a week.
  • Every 100 grams of broccoli contains 3.2 grams of protein.
  • The high amounts of antioxidants in it make it a vegetable against many diseases such as joint pain and also one of the foods that kill cancer.


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14- Fenugreek

  • Proteins are essential to gain muscle, as they are the main component in the formation of muscle tissue.
  • The fenugreek contains a high proportion of proteins needed by the body during any workout routine.
  • Fenugreek is one of the best natural supplements, rich in iron,  zinc, as well as many anti-inflammatory properties.



15- Oats

  • Athletes who want to gain muscle need to eat a certain meal with enough calories to withstand his or her exercise.
  • And one of the best natural supplements for pre-exercise,
  • in which contains large amounts of carbohydrates and protein is Oatmeal


⇒Experts pointed out that the powders of processed proteins also contains a relatively high amount of sugar as well

  • So regular intake of natural supplements along with manufactured supplements can reduce the amount of consumed sugar.

  • Protein Natural Supplements

  • Egg Whites
  • Green Peas
  • Goats milk and Goat Cheese
  • Cottage Cheese
  • Brown Rice
  • Tuna
  • Soy
  • Semi-Sweet Chocolate
  • Cereal Bars
  • Yogurt and Buttermilk
  • Meat
  • Gea
  • Pre Workout Natural Supplements

  • Coffee
  • Bananas
  • Oatmeal
  • Wholegrain Products
  • Grapes
  • Milk
  • Lean Meats
  • Beets
  • Watermelons
  • Testosterone Natural Supplements

  • Fenugreek
  • Lobsters And Oysters
  • Beans
  • Nuts
  • Fish
  • Egg Yolks
  • Beef
  • Poultry
  • Zinc And Other Minerals Natural Supplements

  •  Pumpkin Seeds
  • Grass-fed Meats
  • Chickpeas
  • Fortified Cereals
  • Nuts Especially Cashews
  • Cocoa Powder
  • Spinach
  • Yeast
  • Mushroom
  •  B6 And B12 Natural Supplements

  •  Liver
  • Carrots
  • Chicken And Turkey Breasts
  • Eggs
  • Green Beans
  • Meat
  • Fish
  • Whole Grain Products




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