10 foods you must know for muscle growth

If you want to build muscle, you must know these 10 protein-rich foods. Eating them after training will help you reach your goal faster!

1. Whey Protein

Foods rich in whey protein: cottage cheese.

Whey protein is one of the components of milk, accounting for about 20% of it. The reason why supplements emphasize whey protein is mainly because it is easily absorbed, quickly increasing the concentration of amino acids in the blood, thereby helping muscle repair and growth. Additionally, whey protein is rich in essential amino acids and branched-chain amino acids (BCAAs) like leucine, which has been proven to promote muscle growth. Therefore, don't forget to supplement with some whey protein after training!

2. Casein

Foods rich in casein: yogurt, cheese.

Casein is another component of milk, accounting for about 80% of it. Unlike whey protein, casein breaks down more slowly, allowing for a gradual absorption by the body. This slow breakdown helps maintain a steady concentration of amino acids in the body over a longer period, making it easier for muscles to break down and rebuild, achieving a balance. Therefore, the best time to use casein is before bedtime.

3. Peas

100 grams of peas contain 7.4 grams of protein. Pea protein is a plant-based protein that is easily absorbed and rich in essential amino acids. Additionally, since peas do not contain anti-nutritional compounds, they do not inhibit the absorption of vitamins and minerals, making them a high-quality source of plant-based protein.

4. Chicken

Chicken is definitely a good source of essential amino acids. A 6-ounce piece of chicken contains 54 grams of protein and 4 grams of leucine. If you want to build muscle, you can't miss out on chicken. While both chicken breast and chicken thigh have similar compositions, chicken thigh has a higher fat content. Therefore, it's better to choose skinless chicken breast.

5. Soybeans

Soy protein is one of the few plant proteins that contain all essential amino acids. It can help build or repair muscle, although it has 15% less leucine compared to whey protein. Besides soybeans, edamame (immature soybeans) also contain rich soy protein. Soybeans are also rich in isoflavones, which are similar to female hormones and can be beneficial for women when consumed in moderation.

6. Beef

Beef is an excellent source of protein, rich in essential amino acids and leucine, which is crucial for muscle growth. Besides protein, beef also contains creatine and zinc, which are beneficial for fitness. However, beef also has a certain amount of fat, so it's best to remove excess fat before cooking to avoid consuming too much beef fat.

7. Quinoa

Quinoa is a grain that contains a high amount of protein and all essential amino acids. There are many types of quinoa, and the red quinoa produced in Taiwan has a protein content of 14.4%. As a grain, it is also high in fiber. Red quinoa has 2.7 times the dietary fiber of oats and is rich in various nutrients, making it an important protein source for vegetarians. A 1993 report by NASA clearly stated, 'No single food can provide all the essential nutrients needed to sustain life, but quinoa comes closest among plant and animal foods.'

8. Salmon

Salmon has slightly less protein content compared to chicken and beef, but it makes up for it with its rich omega-3 fatty acids, EPA, and DHA. The protein in salmon, combined with its rich fish oil, makes it ideal to pair with vegetables, especially those high in fat-soluble vitamins. This combination makes it easy to create dishes rich in fiber, protein, fats, and carbohydrates.

9. Eggs

Eggs are considered an indispensable source of protein due to their high biological value. One whole egg contains 1.3 grams of BCAAs and 0.5 grams of leucine, the highest concentration among all foods. Besides protein, egg yolks are rich in vitamin D and cholesterol, which also help in muscle building. Many people worry that eating too many eggs will raise cholesterol levels, but in fact, the impact of egg consumption on body cholesterol is not significant. If you are still concerned, you don't have to eat the whole egg every time.

10. Brown Rice

Compared to other grains, brown rice has a branched-chain amino acid content second only to quinoa. Although brown rice has a decent amount of protein, it lacks the essential amino acid lysine, which can be supplemented from other foods. According to research from the University of Tampa, supplementing with brown rice protein after intense training has similar effects on muscles as whey protein, making it a good protein source for vegetarians.