We all want to have a lean and beautiful body. To achieve this one must do regular workouts in order to stimulate the muscles to grow bigger and to build the muscle type one wants to have. But workouts and exercises alone are not enough. If you want to increase the muscle mass you also need to eat the proper foods. The food you eat after workouts has a huge impact on how the muscles build up. You need to follow a strict diet plan if you want to build muscles and lose fat. Here are the best foods for building muscles:
Eggs are one of the best foods for building muscles because they contain plenty of protein. Eggs actually contain high quality protein with all nine essential amino acids needed for muscle recovery and building. They’re also rich in valuable minerals and vitamins like iron, calcium and zinc, vitamin A, K, E, B12, folic acid and riboflavin. All these compounds are essential for turning fat into energy and speeding up the metabolism. It’s recommended to eat 1-2 eggs daily for building muscles and remain healthy. You can boil, scramble or pouch them. Egg whites from hard-boiled eggs are the most nutritious.
2. Chicken Breast
Chicken breast is another super food when it comes to building lean muscles. Chicken meat is a great source of protein which can be synthesized to repair muscle tissue and other damaged cells due to hard training and exercises. Chicken breast is also rich in other nutrients like vitamin B6, niacin, iron, selenium and zinc. For building muscles eat chicken breast roasted, grilled or baked, in chicken soups or salads. Make sure you eat it without the skin because the skin has a lot of fat.
One of the best foods for building muscles is milk. Milk is rich in whey and casein, two high quality proteins. Whey is broken down into amino acids and is quickly absorbed into the bloodstream, while casein is digested slowly, thus providing the body with smaller amounts of protein for a longer period of time. Milk is also packed with vitamins and minerals, good fats and carbohydrates our body need to build lean muscles. Milk is an electrolyte which means it keeps the body hydrated during workouts, when we get dehydrated from sweating. Drink a cup of milk after each workout.
4. Salmon – 10 Best Foods for Building Muscles
Fish meat, especially salmon, is known to be one of the best foods for building muscles. Salmon meat contains a unique combination of omega 3 fats, B vitamins and high quality protein. Salmon is also rich in magnesium, calcium, iron and selenium which aid muscle building, recovery and repair. The best way to eat salmon is to grill it, next to green vegetables or with a salad. Fish supplements are also helpful if you don’t like fish.
Quinoa is a wonder food because it’s high in protein and very low in calories, making the ideal food if you want to build some muscles. The protein from quinoa contains all the essential nine amino acids, which makes it a complete protein to build and repair muscle tissue. Another benefit of quinoa is that it is high in fiber, calcium, iron, potassium, magnesium, phosphorous, vitamin E, folic acid and beta-carotene.
If you’re trying to build muscles the correct way you need to include in your diet legumes like beans, kidney beans, chickpeas, lentils or black beans. Legumes are highly nutritious sources of protein, fiber and complex carbs.
Spinach is also one of the best foods for building muscles. That is because spinach contains a compound called phytoecdysteroids which can help muscle growth up to 20%. Spinach is also rich in calcium, iron and 1-glutamine and amino acids. Eat raw spinach in salads or drink raw spinach juice.
8. Flaxseeds – 10 Best Foods for Building Muscles
Flaxseeds contain a lot of nutrients that help lose fat and build muscles. They are rich in fiber, protein and omega 3 essential fatty acids. Use flaxseed in shakes, salads, smoothies and soups.
We all know almonds are a super food. Almonds are great for building muscles too. They are rich in fiber, protein, vitamin E and powerful antioxidants which help us recover quicker from exhausting workouts. Almonds should be eaten raw.
10. Sweet Potatoes
Another one of the best foods for building muscles is the sweet potato. This great tasting vegetable is packed with fiber, potassium, vitamin E, D, C, B6, iron, copper, magnesium and quercetin. Sweet potatoes burn fat, control appetite and maintain a healthy digestion.
This was our list of best foods for building muscles. What other super foods do you eat for building lean muscles? Please comment in the section below.