Quinoa Overview
Quinoa is a complete protein containing all nine essential amino acids, making it exceptional for plant-based diets. It's also gluten-free and rich in minerals and antioxidants.
Why Quinoa Helps With Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
Quinoa Nutrition Facts
Per 100g (cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 | — |
| Protein | 4.4g | 9% |
| Total Carbohydrates | 21.3g | 8% |
| Dietary Fiber | 2.8g | 10% |
| Sugar | g | — |
| Total Fat | 1.9g | 2% |
| iron | 1.5mg | 8% |
| magnesium | 64mg | 15% |
GI: 53 ()
Key Nutrients in Quinoa for Muscle Building
Protein
4.4gSupports muscle building by providing essential protein
Best Ways to Eat Quinoa for Muscle Building
Pro Tip:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
Quinoa Health Benefits
- Complete protein source
- Supports muscle growth
- Gluten-free grain alternative
- Rich in antioxidants
- May help control blood sugar
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