NUTRIENT-DENSE FOODS

7 PROTEIN-PACKED SUPERFOODS FOR MUSCLE GROWTH

High-intensity resistance training requires protein daily, sufficient carbohydrates for glycogen replenishment, a healthy diet with vitamins, minerals, fats and proper hydration for optimal performance.

Here are some protein-packed superfoods for muscle growth

Seafood

Seafood provides lean protein, with mussels at 13.2 g, crayfish at 20.5 g, and lobster at 16.6 g, but may contain heavy metals.

Chicken Breast

Lean, high in protein, and low in fat, making it a go-to for muscle-building meals.

Milk

Skimmed milk provides 8.32 g protein per cup, supporting hydration and calcium needs; fortified options add vitamins like D.

Edamame

Cooked edamame beans offer 18.5 g of protein per cup, serving well in stir-fries, salads, sushi, or as a fresh or dry-roasted snack.

Tofu

Tofu offers 12.7 grams of protein and 345 mg of calcium per 100 grams, making it a nutrient-rich food beneficial for protein intake and bone health.

Peanuts

One 28 g serving of unsalted roasted peanuts provides 7.85 g protein and is rich in magnesium, folate, and vitamin B3.

Peas

Peas provide 20%-25% protein and include all essential amino acids, making them a complete protein source.

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