Building muscle has often been seen as a tedious task that requires a lot of patience. Aside from working out a lot, you’d also have to watch your diet and the food you’re eating. You’d always have to make sure that your meals are packed with protein for optimum muscle growth.
Yet, diet food has been vilified at times for not being tasty enough. This would tend to people going back to their old habit of eating tasty yet unhealthy meals. And, as we know, a lot of Singaporean dishes are really tasty but would pack a lot of unhealthy stuff along with them.
So, to help you in your quest for a better body and a better health, here are some muscle-building foods that are not only healthy but tasty as well.
Eggs are a staple for any diet whether for weight loss or for building muscle. Most of the protein is found in the egg white. However, egg whites are almost tasteless. It will be difficult for anyone to eat tasteless egg whites each day for a number of months. So, for a tasty meal, you have to eat the yolks.
But aren’t egg yolks packed with artery-clogging cholesterol? While it may be true that one egg yolk would comprise half of your daily cholesterol limit, a recent research shows that cholesterol found in eggs are actually the good ones. This means that eggs don’t necessarily raise the cholesterol levels of a person. And it ultimately means that eating the whole egg would add more taste to your diet.
- Protein Drinks
Protein drinks pack a lot of muscle building proteins and amino acids. Not only does a protein drink help you meet your daily protein needs but it also helps your body recover from workouts faster due to the amino acids found in them. On top of that, protein drinks are often tasty and have a lot of flavors to choose from.
The downside to this is that they are often expensive. A five-pound jar of whey protein powder would cost north of S$70. The more popular brands are more expensive and could even cost as much as almost S$100. So make sure you have the budget before deciding to spend money for protein drinks.
Beef is the king of whole foods when it comes to protein. 100 grams of beef have as much as 26 grams of protein. A lot of tasty Singaporean dishes feature beef like curry puffs, beef stir-fry, and beef kway teow, among others. But you have to choose the lean cuts. Otherwise, you’ll be packing a lot of fat along with the protein. For steak, the leaner cuts of beefs are the tenderloin, sirloin, or pretty much any cut of beef with “loin” in it. The brisket is also a good choice for a lean cut of beef.
- Chicken Breast
While the thigh may be the juicier and probably the tastier part of the chicken, it contains more fat than any other part. It’s better to eat the breast part as they are packed with protein and very little fat as long as you take the skin off. A hundred grams of chicken breast pack about 30 grams of protein. A lot of Singaporean dishes incorporate chicken. One of the more famous dishes is the Hainanese chicken rice. Just swap out chicken thighs with chicken breasts and you’ll have a tasty and protein-packed dish any time you want.
Singapore is surrounded with water. This means that fish is easily a staple food for the country. Almost every variety of fish is full of protein. While some other fishes have a lot of fat in them, fish fat is generally a lot healthier than the fat found in meat. Omega 3 can be found in fish fats. Omega 3 helps the overall health of the heart and can also assist in the anabolic capacity of amino acids while also decreasing muscle breakdown. Some of the more protein-packed fish that are easily available are Salmon, Tuna, and Sardines.