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.