Salmon and Oily Fish
Salmon and oily fish offer a double benefit by providing high-quality protein and essential fats, including omega-3 fatty acids. A 3-ounce serving of deboned wild Atlantic salmon supplies 155 calories, 7 grams of fats, and 22 grams of protein, supporting muscle growth and overall health.
Experiment with various cooking methods such as steaming, grilling, or baking to keep your meals exciting. Canned salmon provides a convenient and budget-friendly alternative, allowing you to enjoy the nutritional advantages without compromising your wallet. Incorporate salmon into salads, sandwiches, or as a flavorful topping for whole grain crackers. [6]
Protein Supplements
For individuals striving to gain weight and build muscle, protein supplements like whey, soy, egg, or pea protein can be valuable additions. Research indicates that protein supplementation, especially whey protein, combined with resistance exercise, enhances lean body mass and lower body strength. These supplements offer a convenient way to meet increased protein requirements, particularly for those engaged in regular strength training.
Integrate protein powder into your diet through shakes or into various dishes like soups, mashed potatoes, or oatmeal. The versatility of protein supplements allows for strategic consumption throughout the day, ensuring you meet your protein goals for effective muscle building. [7]
