Red meats

Undoubtedly one of the best foods for gaining muscle strength is red meat. For example, there are around 5 grams of leucine in 6 ounces (170 grams) of steak. Your body needs leucine in order to promote muscle protein synthesis and the growth of new muscular tissue. There are 456 calories and nearly 49 grams of protein in it as well.

Red meat is also one of the best natural sources of dietary creatine, which is possibly the best supplement in the world for developing muscle. If you want to eat more calories and gain weight, choose fattier cuts of meat because they have more calories than leaner meats. In one study, resistance training was done six days a week for six weeks while 100 older women added 6 ounces (170 grams) of red meat to their diets. The women increased their lean mass, their strength by 18%, and their levels of the important hormone IGF-1, which helps develop muscle. Both lean and fatty meats are excellent sources of protein, however, fatty meat has a higher calorie content and may make you put on weight.