Have you ever wondered why others gain more muscles than you, although both of you train the same hours and do the same exercises? The secret lies in your nutrition. COSTUMAN has solved this matter and explored the top ten foods that help to boost your muscular system.  

1. Eggs

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According to a recent study, eggs have a huge impact on the muscles’ growth. The core reason is that the eggs contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like calcium, zinc, as well as iron.

The bodybuilders using this source for years as artery-clogging food. Moreover, both whole eggs and egg whites lead to 60-70 % of their amino acid content which is available in a human’s blood and create new muscles so use them as much as you can.

2. Salmon

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This kind of fish contains high-quality protein and the long-chain omega-3 fats (like EPA and DHA) which lead to the enhancement of your muscular system. They include omega-3 fatty acids which are most well-known for improving heart health. If you don’t like eating fish, but you want to gain muscles you should think once more and maybe you will then change your mind.

3. Nuts

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Nuts, nuts, nuts! These kind of foods are a must for any guy struggling to put on muscle weight. Why? Because they contain an enormous amount of calories in them. For instance, 3 dried Brazil nuts together contain 93 calories, or, 10 dry-roasted Hazelnuts contain 102 calories. Love oil-roasted and salted Pistachios? Excellent! Eating just 29 of them you will gain 99 calories. Each of the nuts contains some amount of calories, so eat them as much as you can.  

4. Protein Shake

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A protein shake should be the cornerstone of your muscle-building program. Some people think that drinking white powder protein can harm your health, but in the measured amount, it will definitely have a positive impact on your health. This kind of drinking shake will definitely influence your muscles, it will also increase the blood flow to your muscles, and improve your body’s ability to process and have a killer workout.

5. Tuna

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Tuna is another kind of fish which is extra-rich in protein. If you’re buying tuna steaks, though, aim for sustainably fished tuna, since they are a heavily fished species. Not eating steaks? No problem – you can order sushi. Just 100 grams of tuna contains 30g of protein.  

6. Mahi-Mahi

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Mahi-mahi fish contains all the essential amino acids you need to survive. Particularly, each 3-ounce serving of the fish provides 20.2 grams of protein. This is a great source of protein and grilling very well it can be your most favorite seafood. 

7. Lean Beef

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Generally, meat is packed with protein. So a piece of lean beef is quite full of muscle-building multivitamins, including B vitamins, minerals, and creatine (16, 17). Particularly, 3 ounces (which is 85 grams) of 70% lean ground beef can contain about 227 calories and a whopping 15 grams of fat. So if you’re trying to gain muscle, it may be best to choose beef that supports muscle gain without providing too many extra calories. 

8. Rotisserie Chicken

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This kind of muscle ingredient includes much protein, 4 calories per gram. So enjoying 3 ounces of rotisserie chicken provides around 20 grams of protein (80 calories from protein). You can eat rotisserie chicken in several ways. You can enjoy it as Easy Chicken NachosChicken Tortas with Salsa Verde and BaconChicken, Bacon, and Blue-Cheese Sandwiches, etc.

9. Plain Greek Yogurt

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Plain Greek yogurt is the winner among other yogurts in containing protein, as it has more than double the amount of protein. Generally, it contains pasteurized milk, cream, some whey and milk protein concentrate, live active yogurt cultures, and some Vitamins A, C, D, and E.

In the Greek yogurt case, 100 grams of Greek yogurt contains 10 grams of protein. To make it clearer, it’s enough to say that 2 cups of plain, nonfat Greek yogurt has 290 calories and approximately 50 grams of protein. The same amount of nonfat, plain yogurt has 275 calories and 28 grams of protein. As for the fruit-flavored types of yogurt also tend to have lower protein counts – 2 cups of nonfat fruit yogurt has 465 calories and 21.5 grams of protein. So if you want to stay healthy, and have this kind of product in hand, include it in your meal program!

10. Pea Protein

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Pea protein is a good alternative if you’re allergic (sensitive) to whey or soy. Moreover, it’s also a valuable protein source for vegans or vegetarians. Pea protein comes from yellow split peas. Unlike other plant proteins, such as rice or beans, it’s a complete protein, containing all nine essential amino acids. Plus, it also benefits the heart, supports weight loss, lowers the risk of kidney disease, builds muscle and regulates blood sugar levels – all that is needed for your muscles building a program.

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