Top 10 Budget friendly super foods that helps to build our muscles faster. Calories dense foods for muscle gain and weight gain. This is because calories needs in excess, and the calories dense foods helps to fulfill the required calories
Protein Rich Foods
1. Whole Eggs.
1 Whole egg contains 66 calories, 6 gram Protein and contain all Amino Acids, 5 grams of healthy fats and 2 grams of carbohydrates also it contains a cholesterol which helps to boost our testosterone level. This is because the testosterone is get created by cholesterol it self. You may eat just 2 Whole eggs in a day and rest of egg White's. You can eat it by Boiling or Half fry. You should not eat Raw Eggs this is because it may contain a bacteria name as salmonella. It may damage your body.
2. Peanut Butter.
A 2 Table spoon of a Peanut Butter contains a 200 grams of calories, which is contains Protein 8 grams, Fats 16 grams and Carbohydrates 8 grams, you may eat just with a bread by making a peanut butter sandwich, You may also add it in your banana shake, with oatmeal, or Raw Peanut butter with any meals for extra calories. But the peanut butter should not contain any preservatives and it must be an gluten free, it must be an natural peanut butter It will helps for your muscle building goals.
3. Whole Milk.
1 glass of whole milk contains 150 calories, 8 grams of Protein, 8 grams of fats and 12 grams of Carbohydrates. Milk contains a good amount of calcium which is Important for out bones and teethes. Taking a 2 glass of Milk in a day you gets a 300 calories and 16 grams of protein. If you are on dieting you may use low Fat milk.
4. Cottage Cheese.
A 100 grams of Cottage Cheese contains 265 calories, Protein 18 grams, Fats 20 grams and Carbohydrates 1 gram, You may eat it raw, With bread by making a Vegetable sandwich, You can eat it only 100 grams a day because it contains a saturated fat.
5. Full Fat yogurt.
It helps to improve our Gut health, It improves our digestive system, And it is also work as a good source of pro biotic for us. A 100 grams of Yogurt contains 90 calories, 5 grams of Protein, 5 grams fats, 5 grams of carbohydrates, To be an healthy you may consume 200 grams of Yogurt every day.
6. Chicken Breast (Lean Protein Source).
It is good to consume a Lean Protein sources because, It contain a high amount of protein which contains all kind of amino acids, which is requires for muscle building. A chicken breast contains 250 calories, 25 grams of protein, 1 grams of fats and 1 grams of carbohydrates. You may eat it through Boiling, Roosted or grilled, You may also make a chicken sand witch. Avoid frying chicken because by frying, The properties of chicken gets changed.
7. Fish.
A 100 grams of protein contains 120 calories, 20 grams of protein, Carbohydrates, 1 grams, Fat 10 grams It also contains a healthy omega 3 fatty acids which is good for out heart, Prevent Muscle soreness and inflammation, Better recovery.
Carbohydrate Rich foods:
The carbohydrates are also plays a vital role for muscle building this is because the Carbohydrates gives an energy to lift the heavy weight during workout.
8. Banana.
Banana is a easy and cheap source of carbohydrates. Through 1 Banana we gets 110 calories, 1 grams of Protein, Fats 1 grams, Carbohydrates 28 grams. It not only provides us energy but it also improves our digestion because it contains a fiber, it also contains a potassium. A 1 person can easily consume 3 to 4 Bananas safely in a day
9. Potatoes.
Potatoes are easily digest and gluten free, 100 grams of potatoes contains 77 grams of calories, 1 grams of protein, 17 grams of carbohydrates, 1 grams of fats
10. White Rice.
A 100 grams of cooked white rice contains. 130 grams of calories, Protein 2 grams, carbohydrates 28 grams, Fats 1 grams. You can safely consume 300 to 400 grams of white Rice in a Day
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