“Power-Packed Foods for Optimal Muscle Gain: Your Ultimate Guide!”. NON-VEG, VEG AND VEGAN OPTIONS: FULL GUIDE

best foods to gain muscle

The article describes the Best Foods for Muscle Gain in 2023 including the vegetarian, non-vegetarian and vegan options with their caloric nutritional values.

Best foods for muscle gain:

Non-vegetarian Diet:

When it comes to non-vegetarian foods that are beneficial for muscle gain, there are several options you can consider. Here are some examples along with their approximate nutritional values and digestibility:

Chicken Breast:

Calories: 165 calories per 100 grams

Protein: 31 grams

Fat: 3.6 grams

Carbohydrates: 0 grams

Digestibility: Chicken breast is highly digestible, making it an excellent source of protein for muscle growth.

Creator: YelenaYemchuk | Credit: Getty Images/iStockphoto

Turkey Breast:

Calories: 135 calories per 100 grams

Protein: 29 grams

Fat: 1 gram

Carbohydrates: 0 grams

Digestibility: Turkey breast is also highly digestible and a lean source of protein.

Source: Chef Lola’s Kitchen

Lean Beef (such as sirloin):

Calories: 250 calories per 100 grams

Protein: 26 grams

Fat: 17 grams

Carbohydrates: 0 grams

Digestibility: Lean beef can vary in digestibility depending on the cut, but overall, it is considered easily digestible and provides essential amino acids.

Creator: Magone | Credit: Getty Images/iStockphoto

Salmon:

Calories: 206 calories per 100 grams

Protein: 22 grams

Fat: 13 grams

Carbohydrates: 0 grams

Digestibility: Salmon is highly digestible and is an excellent source of omega-3 fatty acids, which have anti-inflammatory properties and support muscle recovery.

Source: Peakpx

Eggs:

Calories: 155 calories per 100 grams (approximate value as it can vary based on the size of the egg)

Protein: 13 grams

Fat: 11 grams

Carbohydrates: 1 gram

Digestibility: Eggs are highly digestible and contain all essential amino acids, making them a complete protein source.

Source: Pexels

Tuna:

Calories: 116 calories per 100 grams

Protein: 26 grams

Fat: 0.8 grams

Carbohydrates: 0 grams

Digestibility: Tuna is highly digestible and a great source of lean protein. It’s also rich in omega-3 fatty acids.

Source: Wallpaper Flare

Cottage Cheese:

Calories: 98 calories per 100 grams

Protein: 11 grams

Fat: 4 grams

Carbohydrates: 3.4 grams

Digestibility: Cottage cheese is easily digestible and contains casein protein, which is slow-digesting and provides a sustained release of amino acids.

Creator: Jaromila | Credit: Getty Images

Greek Yogurt:

Calories: 59 calories per 100 grams

Protein: 10 grams

Fat: 0.4 grams

Carbohydrates: 3.6 grams

Digestibility: Greek yogurt is highly digestible and contains a good amount of protein. It is also rich in calcium and probiotics.

Creator: IGphotography | Credit: Getty Images/iStockphoto

Shrimp:

Calories: 99 calories per 100 grams

Protein: 24 grams

Fat: 0.3 grams

Carbohydrates: 0 grams

Digestibility: Shrimp is highly digestible and a low-fat source of protein. It also provides various vitamins and minerals.

Lean Pork (such as tenderloin):

Calories: 143 calories per 100 grams

Protein: 26 grams

Fat: 4 grams

Carbohydrates: 0 grams

Digestibility: Lean pork, especially cuts like tenderloin, is highly digestible and provides a good amount of protein.

Creator: 588ku | Credit: pngtree.com

Remember, while these non-vegetarian foods can be beneficial for muscle gain, it’s important to consume them as part of a well-rounded and balanced diet. Additionally, individual nutritional needs and dietary preferences may vary, so it’s always a good idea to consult a healthcare professional or registered dietitian for personalized advice.

Vegetarian Diet:


When it comes to vegetarian foods that are beneficial for muscle gain, there are several options you can consider. Here are some examples along with their approximate nutritional values and digestibility:

Quinoa:

Calories: 120 calories per 100 grams

Protein: 4 grams

Fat: 2 grams

Carbohydrates: 21 grams

Digestibility: Quinoa is highly digestible and a good source of complex carbohydrates, making it an ideal choice for muscle recovery and energy.

Creator: egal | Credit: Getty Images/iStockphoto
Copyright: egal

Lentils:

Calories: 116 calories per 100 grams

Protein: 9 grams

Fat: 0.4 grams

Carbohydrates: 20 grams

Digestibility: Lentils are easily digestible and contain a decent amount of protein, making them an excellent plant-based protein source for muscle growth.

Chickpeas:

Calories: 364 calories per 100 grams

Protein: 19 grams

Fat: 6 grams

Carbohydrates: 61 grams

Digestibility: Chickpeas are moderately digestible and provide a good amount of protein and complex carbohydrates, aiding in muscle repair and replenishing glycogen stores.

Creator: fcafotodigital | Credit: Getty Images/iStockphoto

Tofu:

Calories: 144 calories per 100 grams

Protein: 15 grams

Fat: 8 grams

Carbohydrates: 2 grams

Digestibility: Tofu is easily digestible and a popular plant-based protein option for muscle development. It also contains essential amino acids.

Creator: subjug | Credit: Getty Images/iStockphoto
Copyright: subjug

Chia Seeds:

Calories: 486 calories per 100 grams

Protein: 16 grams

Fat: 31 grams

Carbohydrates: 42 grams

Digestibility: Chia seeds are easily digestible and are rich in healthy fats, fiber, and protein, making them a nutrient-dense addition to a muscle-building diet.

Creator: Karisssa | Credit: Getty Images/iStockphoto
Copyright: Karisssa

Greek Yogurt (vegetarian option):

Calories: 59 calories per 100 grams

Protein: 10 grams

Fat: 0.4 grams

Carbohydrates: 3.6 grams

Digestibility: Greek yogurt is highly digestible and provides a good amount of protein, making it suitable for muscle recovery and growth.

Almonds:

Calories: 576 calories per 100 grams

Protein: 21 grams

Fat: 49 grams

Carbohydrates: 22 grams

Digestibility: Almonds are easily digestible and a rich source of healthy fats, protein, and fiber, providing energy for muscle development.

Quorn:

Calories: 109 calories per 100 grams

Protein: 14 grams

Fat: 2.7 grams

Carbohydrates: 3.7 grams

Digestibility: Quorn is easily digestible and a popular meat substitute. It provides a good amount of protein and can be used in various dishes for muscle growth.

Hemp Seeds:

Calories: 553 calories per 100 grams

Protein: 31 grams

Fat: 49 grams

Carbohydrates: 10 grams

Digestibility: Hemp seeds are highly digestible and offer a complete source of plant-based protein, along with healthy fats and fiber.

Edamame:

Calories: 121 calories per 100 grams

Protein: 11 grams

Fat: 6 grams

Carbohydrates: 10 grams

Digestibility: Edamame is easily digestible and provides a good balance of protein and carbohydrates, making it a nutritious option for muscle growth.

best foods for muscle gain
Fresh steamed edamame sprinkled with sea salt on a rustic tabletop.

Remember, while these vegetarian foods can support muscle gain, it’s essential to consume a well-rounded and balanced diet that includes a variety of protein sources. Additionally, individual nutritional needs and dietary preferences may vary, so it’s always a good idea to consult a healthcare professional or registered dietitian for personalized advice.

Vegan diet:

When it comes to vegan foods that are beneficial for muscle gain, there are several options you can consider. Here are some examples along with their approximate nutritional values and digestibility:

Lentils:

Calories: 116 calories per 100 grams

Protein: 9 grams

Fat: 0.4 grams

Carbohydrates: 20 grams

Digestibility: Lentils are easily digestible and provide a good amount of protein, making them an excellent plant-based option for muscle growth.

Creator: egal | Credit: Getty Images/iStockphoto
Copyright: egal

Chickpeas:

Calories: 364 calories per 100 grams

Protein: 19 grams

Fat: 6 grams

Carbohydrates: 61 grams

Digestibility: Chickpeas are moderately digestible and provide a good amount of protein and complex carbohydrates, aiding in muscle repair and replenishing glycogen stores.

Creator: fcafotodigital | Credit: Getty Images/iStockphoto
Top view of a brown bowl filled with chickpeas shot on rustic wood table. A wooden spoon is beside the bowl with some lentils on it. DSRL studio photo taken with Canon EOS 5D Mk II and Canon EF 100mm f/2.8L Macro IS USM

Quinoa:

Calories: 120 calories per 100 grams

Protein: 4 grams

Fat: 2 grams

Carbohydrates: 21 grams

Digestibility: Quinoa is highly digestible and a good source of complex carbohydrates, making it an ideal choice for muscle recovery and energy.

Creator: egal | Credit: Getty Images/iStockphoto
Copyright: egal

Tofu:

Calories: 144 calories per 100 grams

Protein: 15 grams

Fat: 8 grams

Carbohydrates: 2 grams

Digestibility: Tofu is easily digestible and a popular plant-based protein option for muscle development. It also contains essential amino acids.

Creator: subjug | Credit: Getty Images/iStockphoto
Copyright: subjug

Tempeh:

Calories: 193 calories per 100 grams

Protein: 20 grams

Fat: 11 grams

Carbohydrates: 9 grams

Digestibility: Tempeh is highly digestible and a great source of plant-based protein, along with fiber and various minerals.

Credit: Getty Images/iStockphoto
Copyright: bonchan

Hemp Seeds:

Calories: 553 calories per 100 grams

Protein: 31 grams

Fat: 49 grams

Carbohydrates: 10 grams

Digestibility: Hemp seeds are highly digestible and offer a complete source of plant-based protein, along with healthy fats and fiber.


Credit: Getty Images/iStockphoto

Please note that the nutritional values mentioned above are approximate and can vary based on brands and cooking methods. Additionally, it’s important to consume a variety of plant-based protein sources to ensure you’re getting a complete range of essential amino acids. Consult a registered dietitian or healthcare professional for personalized dietary advice tailored to your specific needs.

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