healthy muscles

Building strong muscles calls for more than just pumping iron at the gym. To get those toned muscles and the definition you’re looking for, you must provide your body with the necessary tools, or in this case foods, to reach your goals. We all know protein is essential to the body, especially when trying to build muscle, yet many don’t consume the daily amount needed to supplement their workouts.

The recommended daily allowance for protein is 0.8 grams per kilogram of body weight, which is about 46 grams per day for women and 56 grams per day for men. However, that number could vary depending on your daily caloric intake and physical activity. From foods rich in protein to others packed with calcium, here are nine foods you should add to your diet to help get you one step closer to the results you’re looking for.

9. Soybeans

Soybeans

Soybeans have a high protein profile; a single roasted cup has 37 grams. Soy can also be found in many forms, including soy milk, tempeh, miso, and tofu. Soy is rich in magnesium, a nutrient needed for your metabolism, especially if you are working out intensely or lifting weights to build muscle. Soy also plays a pivotal role in muscle growth and repair process.

8. Quinoa

Quinoa

While small in size, this plant-based seed provides excellent benefits. Not to mention, it is a complete source of protein. And as we all know, complete proteins contain all nine essential amino acids. Quinoa is an excellent source of protein for vegetarians and vegans, or meat eaters looking to try new protein-rich foods. Quinoa packs in 8 grams of protein per cup and is also a great source of fiber and iron.