Will muscle grow just by exercising?... Be sure to include this food rich in protein.

◆ 'Chicken breast' is essential for building muscle

Chicken breast, which is said to be most favored by muscle enthusiasts, is highly effective in maintaining and improving muscle. Chicken breast contains as much as 23 grams of essential protein per 100 grams. Since it is high in protein and low in fat, it is the best food for those who want to build muscle. Nutrients such as selenium, niacin, and zinc, which are abundantly found in chicken breast, have positive effects on muscle tissue formation.

◆ 'Eggs' are the most perfect source of protein

Eggs are the most perfect source of protein. They are inexpensive, easy to eat, and contain a large amount of high-quality protein. The animal-based protein and essential amino acids in eggs are quickly absorbed and optimized for muscle maintenance and growth. For people who do a lot of muscle training, eggs can be an excellent alternative to chicken breast as a protein source.

◆ 'Soybeans' are the best source of plant-based protein

For people who have difficulty consuming animal-based proteins, plant-based proteins are also important for muscle maintenance. Beans are the best source of plant-based protein. Due to their high content of various essential amino acids, they help facilitate muscle tissue formation through protein synthesis. In particular, isoflavones and calcium contained in beans increase bone density, helping to prevent various musculoskeletal diseases. Plant-based proteins are also abundant in processed foods such as tofu, soy milk, and fermented soybean paste.

◆ 'Banana' is a fruit good for muscle building

Professional athletes' most favored fruit during exercise is the banana. The magnesium content in bananas helps with muscle movement and has a preventive effect against cramps. Additionally, bananas are good for recovering muscle fatigue after exercise. The carbohydrate components in bananas generate energy and are also effective in alleviating hunger.

◆ 'Spinach' is a vegetable good for maintaining muscle mass

Among green and yellow vegetables, spinach is particularly good for maintaining muscle. It is rich in plant-based proteins and contains a high amount of arginine, which helps prevent muscle loss and supports muscle mass maintenance. Additionally, the nitrates found in spinach aid in muscle tissue formation and have an excellent effect on increasing muscle energy utilization.