6. Legumes (Beans & Lentils)
For those who prefer plant-based options, legumes are excellent. They provide protein, fiber, complex carbohydrates, iron, and magnesium.
While plant proteins are not always complete, combining different sources (like rice and beans) ensures a full amino acid profile.
Final Tips for Building Muscle
✔ Maintain a calorie surplus
✔ Consume enough protein daily
✔ Train consistently with progressive overload
✔ Sleep 7–9 hours per night
✔ Stay hydrated
