Building muscles to look like fitness celebrities may not be so easy, but a change in your everyday lifestyle may be all that you need. It’s not enough to stay in the gym all day, trying to build muscles with those weights if you don’t have a healthy diet to match. To help guide you, we have compiled a list of the 7 best muscle-building foods to consider making a regular part of your diet.
1. Chicken breast
Chicken breast is a rich source of protein that will help build your muscles. It also contains carbohydrates, fat, cholesterol, calories, sodium and iron. 100 grams of chicken breast will give you as much as 30 grams of protein with minimal fat.
2. Fish oil
Fish oil consumption can enhance the anabolic response to a meal and helps you build muscles. It also has anti-inflammatory properties that will allow you recover from an intense workout quickly and return to working out faster.
4. Turkey
Turkey is a rich source of protein, and skinless turkey is low in fat. It is also a good source of iron, zinc, potassium, and phosphorus, and a good source of vitamin B6 and niacin (both are essential for the body’s energy production). Additional benefits are that it can help lower cholesterol levels and also prevent some types of cancer.
5. Steel-cut oats
Steel cut oats have similar benefits as whole rolled oats, but they offer more flavor. Oats contain carbohydrates, protein, fiber, minerals and vitamins, all of which help to build muscles and also improve the overall health. The body digests these oats slowly, due to its fiber content, so you can stay full for longer.
6. Spinach
Spinach is a rich source of vitamins, antioxidants and minerals. It also contains vitamins A, B2, C, and K, and some essential minerals like iron, calcium, folate, potassium, manganese and magnesium. A 2008 study at Rutgers University showed that the phytoecdysteroids contained in spinach may increase muscle growth by up to 20 percent.
7. Whey protein
Whey protein is a complete protein that has all 9 essential amino acids, which help to build and maintain muscles. It is also low in lactose and is a fast-absorbing protein that is often consumed by professionals after workouts. Whey protein can be used as supplement to help improve muscle protein synthesis and also promote the development of lean tissue.
Combining these meals with your workouts will yield great results that will help you achieve your fitness goals faster.
image courtesy of: mensfitness.com, rd.com.
