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25 ways to build arm muscle through healthy eating

19. Almonds

Baked almonds contain copious amounts of protein, vitamin E, magnesium and phosphorus. The phosphorus in almonds can help you use carbohydrates and fats for energy while you rest during exercise. However, it is best to consume almonds in moderation as they are not low in calories.

20. Jerky

Dried meat is a high quality protein that can stimulate muscle growth when consumed. Jerky is a protein-rich snack that you can easily take with you when you hit the gym.

21. Whey protein powder

A third scoop of whey powder contains 50 grams of protein. If you can tolerate whey protein powder, you can try consuming it by making a smoothie or drink.

22. Brown rice

One cup of cooked brown rice contains protein, carbohydrates, fiber and B vitamins. Combining brown rice with chickpeas or other beans can provide you with complete amino acids in one meal.

23. Peanuts

In addition to containing proteins, fats and carbohydrates, peanuts also contain high amounts of amino acids and unsaturated fats. If you are lacking in calories to strengthen muscles, you can also consume peanuts as an additional intake because peanuts also contain calories.

24. Soba

Buckwheat is a cereal that is usually ground into flour and used as a substitute for traditional flour. Buckwheat has become popular due to its high content of vitamins and minerals, such as B vitamins, magnesium, manganese and phosphorus. These vitamins and minerals will help your body stay healthy and be able to perform muscle building exercises.

25. Walnut

The food that is part of the way to build next arm muscle is nuts. Walnuts contain protein, omega-3 fatty acids useful for muscle building. Additionally, walnuts also contain vitamin E which can protect the body from stress during exercise.

Intern journalist: Friska Nur Cahyani

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