6 FOODS FOR BETTER MUSCLE GROWTH
What you eat has a direct impact on muscle growth and repair.
A high-protein diet can help you add mass without sacrificing taste or
causing hunger.
Ideally, your calories should come from poultry, turkey breast, lean
beef, veggies and other nutritious foods that support optimal
health.
Dietary supplements, such as whey protein and creatine, can lead to
faster gains in muscle size and strength.
However, good nutrition is the foundation of a perfect body.
Stock your kitchen with these six foods to build lean muscle:
1. Eggs
Rich in protein and amino acids, eggs are considered the perfect
food.
One large egg boasts over six grams of protein, 14 vitamins and minerals,
five grams of fat, zero carbs, and only 71 calories.
It also provides 14 percent of the RDA of riboflavin, four percent
of the RDA of vitamin D, and five percent of the RDA of vitamin
A.
The protein in eggs supports fat loss and lean muscle growth, suppresses
hunger, and improves health.
2. Wild Salmon
This fatty fish is a great source of protein and omega-3s.
One serving (154 grams) provides more than 39 grams of protein and large
amounts of vitamin A vitamin B12, niacin, folate, and monounsaturated
fatty acids.
The latest research indicates that salmon contains bio-active peptides
that help reduce inflammation, improve insulin response, and strengthens
the joints.
To reap the benefits, eat at least two servings of fish a week.
3. Lean Beef
With over 25 grams of protein per serving, lean beef is a staple in any
bodybuilder’s diet.
This type of meat has no carbs at all and provides only 164 calories per
serving.
It’s also an excellent source of micronutrients, such as choline, vitamin
B12, vitamin K, iron, and calcium.
Conjugated linoleic acid (CLA), one of the key nutrients in lean beef,
promotes muscle growth and accelerates fat loss.
4. Quinoa
If your goal is to build muscle, add complex carbs to your
diet.
Good carbs, such as those in quinoa and sweet potatoes, provide lasting
energy and support muscle repair.
Quinoa is one of the few vegetable sources of complete
protein.
There are over five grams of fiber, 39 grams of carbs, and eight grams of
protein in one cup. When consumed regularly, this grain increases
insulin-like growth factor-1 (IGF-1) levels, which leads to greater muscle
and strength gains.
5. Nuts
Packed with protein and essential fats, nuts are the perfect choice for
any athlete struggling to put on muscle.
These nutrient-dense foods contain monounsaturated and polyunsaturated
fats, dietary fiber, magnesium, zinc, iron, and antioxidants.
Almonds are the lowest in calories.
Walnuts, hazelnuts, cashews, pistachios, and natural peanut butter are a
great choice too.
6. Cottage Cheese
Cottage cheese is low in calories and contains casein, a slow digesting
protein that fuels your muscles over several hours.
Many athletes eat it before bedtime to reduce muscle loss.
It’s the perfect nighttime snack and can help prevent muscle cramps due
to its high electrolyte levels.
Compared to other types of cheese, it contains less lactose and fewer
carbs, so it’s ideal for those with milk allergy or lactose
intolerance.
