When you think of foods that build muscles, what’s the first thing that comes to mind.I would bet your answer is protein. You also need food that will boost your energy to work out longer, decrease inflammation to help your muscles recover faster and shared fat to uncover every ripple. Building muscle is more than just maximizing muscle protein synthesis.
Most nutritionists consider super-foods to be a category of foods that far exceeds basic nutritional content.
Check out our top 5 nutrient-packed super-foods to help you build muscle.
1. Mango
Because working out is so taxing on your body, your body is opened to oxidative stress that wreaks havoc. Mangoes have over 20 vitamins, minerals and antioxidants, which can latter help to protect the body, against the productions of radicals and other effects of oxidative stress. That means the fruit can help your system and muscle recover faster and get you back in the gym sooner. Mangoes are also a source of quick-digesting carbohydrates, which makes them perfect for an immediate and rapid energy boost before a workout.
2. Chia Seeds
Don’t underestimate these tiny chia seeds. These seeds are packed with omega-3 fatty acids, meaning they are a natural anti-inflammatory, great for helping your muscles recover after a workout. They’re also ideal for hydration. In fact, researchers at the University of Alabama learned that a drink of the chia seed enhances endurance in the runners.
3. Eggs
Just one egg has six grams. This is a great source of high-quality, muscle-building protein. Eggs are also a source of vitamin B12, folic acid and riboflavin, which provide more energy for prolonged workouts.
4. Sweet Potato
Sweet potatoes are a powerhouse of nutrients, from carbohydrates to minerals and
antioxidants. Starters have about 84 grams of carbs per cup, so they’ll replenish your energy stores, after or keep you fueled during a long workout. They can also prevent blood sugar spikes and weight gain since they’re low on the glycemic index.
5. Salmon
Salmons are a great source of protein, it also contains anti-inflammatory omega-3 fatty oils, which helps the muscles recover after exercise. Omega-3 fatty acids can improve protein metabolism when combined with an anabolic stimulus like insulin, physical activity and protein. while the same protein and anabolic stimulus combination improves lean body mass.
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