Chicken Breast
Chicken breast is often the go-to protein source for bulking up. With a whopping 26.7 grams of protein in just a 3-ounce serving, it’s a powerhouse supporting muscle repair and growth. But it’s not just about the protein; chicken breast is loaded with B vitamins like niacin and B6, which help your body produce energy during those tough workouts.
A study from 2018 underscored the value of high-protein foods like chicken breast for athletes. Participants who consumed protein-rich foods after exercising showed remarkable improvements in fat loss, muscle mass, and strength. Chicken breast is a lean source of protein that helps in weight management while ensuring your muscles get the nutrients they need to grow. [2]
Tuna
Tuna stands out as an affordable, lean source of protein, offering around 20 grams per serving. It’s also rich in vitamin A and several B vitamins, essential for optimal health and energy levels, making it a great option for athletes. The omega-3 fatty acids found in tuna play a role in muscle health, particularly for older adults looking to maintain muscle strength.
Its benefits for muscular health, combined with its protein content, make tuna a smart addition to a diet aimed at muscle building and maintenance. Tuna’s versatility in meals further solidifies its place as a staple food for those looking to stay fit while gaining weight.
