health canada nutrition guide

Do you want to build muscle? Here is a list of some of the Best Muscle Building Foods.

Proper Diet, Exercise, and Rest are the key factors to build muscle. The Fitness Levels found out some of the Best Muscle Building Foods for you, which will help you in achieving your muscle-building goal. Follow this food list along with your workout plan, and start gaining muscle.

1. WHOLE EGG -

Eggs are one of the best Muscle Building Foods around

Eggs are one of the best sources of high-quality protein. They contain healthy fats and essential nutrients.

No doubt that eggs are one of the best muscle building foods.

A large egg (50 grams) contains about 71.5 calories, 0.4 grams of carbohydrate, 6.3 grams of protein, 5 grams of fat.

Many people throw away the egg yolk and only consume the egg white after their workout session.

But the egg yolk contains protein, and other nutrients like Vitamin B12, which aids muscle contraction.

Consuming a whole egg is better for building and repairing muscles than egg white.

2. SOYA CHUNKS -

Soya chunks are among the best muscle building foods for vegans and vegetarians.

It contains all essential amino acids, which makes it a complete protein.

A 100 grams serving of soya chunks can provide you 346.7 calories, 53.3 grams of protein, 33.3 grams of carbohydrates ( out of which 13.3 grams is dietary fiber).

Soya Chunks are low in fat, as it’s 100 grams serving contains less than 1 gram of fat.

3. BEANS -

Beans are one of the most Nutrient-Dense foods around.

This muscle building food is a highly nutritious source of fiber and quality protein that will help you to build muscle.

Beans are exceptionally low in fat, high in fiber.

Kidney Beans contain 9.1 grams of protein per 100 grams. Pinto beans contain 9 grams of protein per 100 grams. Black beans contain 8.9 grams of protein per 100 grams.

4. LEAN BEEF -

Lean Beef is one of the Muscle Building Foods around

This muscle building food contains creatine in it, and creatine improves your strength, speeds up your muscle growth, and improves your high-intensity exercise performance.

Lean beef contains all essential amino acids, which makes it a complete protein.

A 100 grams serving of lean beef provides you with 22.6 grams of protein, 0 grams of carbohydrates, 9.4 grams of fat (out of which just 3.7 grams are saturated fat and 0.6 grams is trans fat).

5. GREEK YOGURT -

Greek Yogurt is one of the best Muscle Building Foods around

Greek yogurt has almost twice the protein than regular yogurt.

It contains a high amount of calcium, which will help you to improve bone health and is also responsible for triggering muscle contraction.

A 100 grams servings of Greek yogurt provides you 97 calories, 4 grams of carbohydrate, 9 grams of protein, and 5 grams of fat.

But some brands add artificial sweeteners in greek yogurt for taste, which can harm your health, so try to consume greek yogurt containing less or no artificial sweeteners.

Do you want to gain weight? Here is a list of the Best Weight Gain Foods for you.

A healthy diet helps you to maintain a healthy weight. The Fitness Levels found out some of the Best Weight Gain Foods for you, which will help you to gain weight rapidly and healthily. Follow this food list and start gaining weight.

1. POTATO

Potato is one of the best Weight Gain Foods

Potatoes help you to gain weight because they are good sources of calories and carbohydrates which you need to gain weight.

A large-sized potato (369 grams) consists of 283 calories, 64 grams of carbohydrate, 0.3 grams of fat, 7 grams of protein, sodium, and potassium. By adding potatoes to your diet, will help you to increase your body weight.

2. GHEE / CLARIFIED BUTTER

Ghee is one of the best Weight Gain Foods

Ghee is also known as Clarified Butter. A 100 grams serving of ghee provides you, 717 calories, 0.1 grams of carbohydrate, 81.1 grams of fat (out of which 51.4 grams is saturated fat). Apart from this, it also contains cholesterol.

As it contains such amount of fat, so by adding it in your diet, will help you to gain weight.

Ghee is one of the best weight gain foods, but consuming more of it can lead you to health problems like increase in cholesterol which can cause heart diseases.

But Ghee can also be healthy if consumed in a moderate quantity.

So, on an average of 3-6 tablespoons are recommended for good health and weight.

3. FULL CREAM MILK

Full Cream Milk is one of the best Weight Gain Foods

Full Cream Milk / Whole Milk is a good choice for anyone who is looking for gaining weight and building muscles. One cup (236.9ml) serving of Full Cream Milk contains 146 calories, 12.8 grams of Carbohydrates, 7.9 grams of protein, 7.9 grams of Fat.

It also contains Omega-3s, Calcium, and Vitamin D. As Full Cream Milk is a good source of calories, carbs, fat, and protein, it will lead you to gain weight.

4. RED MEAT

Red Meat is one of the best weight gain foods

Red meat is a weight gain food and also helps to build muscles. A 100 grams serving of red meat gives you 176 calories, 20 – 25 grams of protein, 10 grams of fat, and natural creatine, which leads to weight gain, building muscles, and gives you energy during heavy lifting or high-intensity exercise.

5. PEANUT BUTTER

Peanut Butter is one of the best Weight Gain Foods

Peanut butter is high in calories and fat, which you need to put on weight. A 100 grams serving of peanut butter gives you 588 calories, 50 grams of fat, 25 grams of protein, and 20 grams of Carbohydrates.

The peanut butter is a great food to gain weight. But many peanut butter brands add a lot of Sugar, Hydrogenated Fat, and sodium for better taste, so go and look for a brand that doesn’t add any of these unhealthy things.

Do you want to gain weight? Here is a list of the Best Weight Gain Foods for you.

A healthy diet helps you to maintain a healthy weight. The Fitness Levels found out some of the Best Weight Gain Foods for you, which will help you to gain weight rapidly and healthily. Follow this food list and start gaining weight.

1. POTATO

Potato is one of the best Weight Gain Foods

Potatoes help you to gain weight because they are good sources of calories and carbohydrates which you need to gain weight.

A large-sized potato (369 grams) consists of 283 calories, 64 grams of carbohydrate, 0.3 grams of fat, 7 grams of protein, sodium, and potassium. By adding potatoes to your diet, will help you to increase your body weight.

2. GHEE / CLARIFIED BUTTER

Ghee is one of the best Weight Gain Foods

Ghee is also known as Clarified Butter. A 100 grams serving of ghee provides you, 717 calories, 0.1 grams of carbohydrate, 81.1 grams of fat (out of which 51.4 grams is saturated fat). Apart from this, it also contains cholesterol.

As it contains such amount of fat, so by adding it in your diet, will help you to gain weight.

Ghee is one of the best weight gain foods, but consuming more of it can lead you to health problems like increase in cholesterol which can cause heart diseases.

But Ghee can also be healthy if consumed in a moderate quantity.

So, on an average of 3-6 tablespoons are recommended for good health and weight.

3. FULL CREAM MILK

Full Cream Milk is one of the best Weight Gain Foods

Full Cream Milk / Whole Milk is a good choice for anyone who is looking for gaining weight and building muscles. One cup (236.9ml) serving of Full Cream Milk contains 146 calories, 12.8 grams of Carbohydrates, 7.9 grams of protein, 7.9 grams of Fat.

It also contains Omega-3s, Calcium, and Vitamin D. As Full Cream Milk is a good source of calories, carbs, fat, and protein, it will lead you to gain weight.

4. RED MEAT

Red Meat is one of the best weight gain foods

Red meat is a weight gain food and also helps to build muscles. A 100 grams serving of red meat gives you 176 calories, 20 – 25 grams of protein, 10 grams of fat, and natural creatine, which leads to weight gain, building muscles, and gives you energy during heavy lifting or high-intensity exercise.

5. PEANUT BUTTER

Peanut Butter is one of the best Weight Gain Foods

Peanut butter is high in calories and fat, which you need to put on weight. A 100 grams serving of peanut butter gives you 588 calories, 50 grams of fat, 25 grams of protein, and 20 grams of Carbohydrates.

The peanut butter is a great food to gain weight. But many peanut butter brands add a lot of Sugar, Hydrogenated Fat, and sodium for better taste, so go and look for a brand that doesn’t add any of these unhealthy things.