There are hundreds of different types of food to eat in order to build muscle. But, not all of those foods are available to us so we have to work with what we have. The point with sticking to certain foods is to chose those that could help cover many different nutritional needs in order for you to save as much as possible of your precious muscle. This is the index you should follow:
1. To help build and repair muscle and other tissues, eat protein
2. To reduce inflammation and encourage proper hormones, eat fats
3. To support general health, consume vitamins, minerals and phytonutrients
Foods that will help build muscle:
1. Eggs
Even though there has been much dispute about how (un)healthy eggs are for our overall health, experts have recently agreed that eggs are a healthy food and they can take a spotlight as such. Here’s a piece of good news for you – they are a serious muscle building food so you should include eggs in your diet as much as possible.
What serves at the scaffolding for steroid hormones is the cholesterol found in the yolk of eggs. Further, the ½ a gram of leucine per egg is petty much like throwing gasoline on your muscle building fire.
2. Protein
What should definitely be the cornerstone of muscle building program is a protein and carbohydrate recovery shake. To set the stage for optimal muscle growth and nutrient usage you should drink a shake consisting of protein and carbohydrates before every of your workouts. The purpose of this shake is to put the breaks on excess muscle breakdown, research from several universities have shown. The shake further rapidly refills muscle energy stores, jacks up protein synthesis, regulates creatine transport, increases blood flow to your muscles and improves your body’s ability to use carbohydrates for hours after the workout after having processed it previously.
3. Cottage cheese
There are two different components that give cottage cheese its muscle building powers. Cottage cheese contains live cultures - they are good bacteria which will help the breakdown and absorption of all the nutrients needed for the body to get bigger and stronger. Further, it contains a high proportion of the slow digesting dairy protein - casein.
4. Nuts
For anyone struggling to put on weight, nuts are a must. No matter how small, nuts are a really powerful calorie safe. One ounce of almonds or cashew contains 150-170 high quality calories. Nuts are the perfect blend of fiber, fat and protein. Nuts allow you to get the extra calories but without having them pad your waistline. Since they are small and easy to carry around, they make for a perfect snack when you feel like increasing your calorie intake.
5. Meat and fish
If you haven’t heard of meet being the perfect muscle booster, you’ve been living under a rock my friend. It has for years stayed at the top of the list of best muscles building foods and no dispute there, really! Different types of food contain different good aspects. When we break it down to segments, we usually end up talking about red meat, such as beef and white meat.
Beef is a cocktail of muscles building protein packed with B-vitamins, essential amino acids, and creatine. Beef contains both saturated and monounsaturated fat. They maintain healthy testosterone levels and heart heath.
White meat (chicken) should be your emergency muscle food. The quickest way to get your “white meat injection” is through rotisserie chickens that are available at any supermarket and they provide you with readily available ready-to-eat high quality protein. You can easily have one or two breast. You can also mix and match light and dark meat – as long as it fits your diet.
As for fish, salmon should be your fish of choice. It contains both the long chain omega-3 fats EPA and DHA and high quality protein. Omega-3 fats are known for their ability to improve heart health. Further, they are amazing for weight loss (when combined with workouts) and they increase the anabolic capacity of amino acids while also inhibiting muscle breakdown. If you are not a fan of eating fish, you can always go for any of the proper supplements.
Building muscle is an easy job when you do it right. Meaning, if you combine proper foods with proper workouts, you’ll look your best in no time and have muscles that anyone will be envious of!
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