If you spend two hours a day pumping iron, but soon after pump unhealthy food into your body, youre not helping your cause. You need healthy carbs to fuel your muscles, protein to build muscle mass, healthy fats to energize muscles and absorb essential vitamins, and hydration to regulate your body temperature. Muscle building requires you to be as strong in the kitchen as you are in the weights room. But, if youve had a hard time when it comes to deciding on the best foods for muscle building, worry no more! Wipe out your frown! We bring you 5 of the best foods that will accelerate your progress towards muscle building.
While you lift iron plates day in and day out, you need iron on your dinner plate as well! Kale packs a whopping portion of protein and is regarded by many bodybuilders to be a better muscle-building food than spinach. It is rich in iron which is essential for muscle repair after heavy training, synthesizes muscle fibers to give them a definitive shape, and boosts your endurance. It is rich in the much needed Vitamin K which fights inflammation in the joints and prevents stiffness, thereby ensuring a safe and more effective workout.
Its time to stop stereotyping meat as the only reliable source of protein! The protein that quinoa supplies contains all the 9 essential amino acids, including high levels of lysine which helps in muscle and tissue repair. Its slow-burning compound carbs aid in quick recovery and fuel up a stronger and more intense performance. It is also gluten-free and contains important minerals including fibre, iron, and magnesium which improve blood circulation to your muscles.
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Cottage Cheese is among the lesser known muscle-building foods, but its effectiveness is just as significant. It is a powerhouse of two essential components: casein and live cultures. Casein is a slow-digesting protein that slowly raises the amino acid levels in your blood and keep them elevated longer than any dairy protein would. The live and active cultures (living organisms which convert pasteurized milk to yogurt during fermentation) help break down and absorb all the nutrients you need to build bigger and stronger muscles.
Lentils are another one of those underrated muscle-building foods when theyre actually one of the best foods for muscle building. Besides protein, theyre packed with fibre and slow-digesting carbohydrates. One cup of cooked lentils contain 230 calories, 18 grams of protein, 40 grams of slow-digesting carbohydrates, and 16 grams of fibre. Theyre available in many varieties brown, red, and green allowing you different cooking variations, have a long shelf-life and take just 10 minutes to cook!
Fish is one of the best foods for muscle-building and salmon tops the list, closely followed by tuna and cod. A protein powerhouse, salmon yields about 25 grams of high-quality protein per 100 gram serving. It is loaded with monounsaturated fats and omega 3 fatty acids which prevent muscle breakdown by increasing the anabolic capacity of amino acids. The fatty acids further help by maintaining insulin levels by directing the carbs you eat towards the muscles than be stored as fat.
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So there you go the top foods to complement your muscle-building workout regimen. Go ahead and fill your plates with healthy recipes of these muscle building weapons and let us know when the results show on your big guns!