Tuna
Tuna is a lean protein source that’s both affordable and versatile. It provides nearly 20g of protein per serving, alongside vital nutrients like vitamin A and several B vitamins, including B12, niacin, and B6. These nutrients are crucial for optimal health, energy levels, and exercise performance, making tuna an excellent choice for athletes and fitness enthusiasts.
Additionally, tuna’s omega-3 fatty acids are beneficial for muscle health, particularly in older adults, as they help slow down muscle mass and strength decline with age. This makes tuna not only a great source of protein for muscle building but also an essential food for long-term muscular health and aging gracefully. [5]
Lean Beef
Beef is not just a tasty meal option; it’s also loaded with nutrients that support muscle growth, such as high-quality protein, B vitamins, minerals, and creatine. Lean cuts of beef provide the protein and nutrients necessary for muscle gain without an excess of calories. This balance is crucial for building lean muscle while managing calorie intake.
Research supports the role of lean red meat in augmenting lean mass gain when combined with physical exercise. Opting for lean beef cuts ensures you get the maximum muscle-building benefits with minimal fat and calories, making it a practical food choice for muscle development. [6]
