healthysexyhappy:

8 Foods That Help Build Muscle

1). Cottage-cheese
The white stuff is an excellent source of whey protein, one of the best muscle builders out there.

2). Whey Protein
A 25 g scoop of the magic dust packs 2.5 g of leucine.

3). Eggs
Not only are they a lean snack at around 70 calories a pop, but also full of big-time benefits for your muscles. You’ll eat up 6 g of protein and 330 mg of leucine per egg, plus yokes contain the ultra-valuable nutrient choline, which supports acetycholine, the most abundant neurotransmitter in your body.
4.) Tuna
In addition to setting you up with more than 3 g of leucine, a can of tuna contains a healthy dose of omega-3 fatty acids, which produce multiple muscular benefits.

5). Chicken
A mere 3 ounces of chicken breast will set you up with more than 3 g of leucine and nearly 20 g of protein, at less than 100 calories. 

6.) Quinoa
This mighty grain packs 8 g of protein per cup, including a complete set of branched chain amino acids—leucine, isoleucine, and valine—that play a crucial role in helping muscles grow.

 7.) Edamame
One cup of these green guys (without shells) will jump-start muscle protein synthesis with 17 g of protein and a little more than 1 g of leucine. They’re also packed with omega-3 and omega-6 fatty acids, which support your brain and central nervous system.

8). Coffee
Research from the University of Illinois found that coffee may reduce pain during exercise.

Another reason why coffee is not a vice and that I shouldn’t give it up. Also today I’ve eaten cottage cheese, eggs, chicken, quinoa, and coffee. and i had edamame and tuna yesterday. BAM! I’m a skeptic on protein powder, I use it only everyonce in a while.

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