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We all want hot bodies, there is no argument about that. However, getting to the Baywatch physique we hope for involves a lot of hard work and more so, a good, consistent diet.
What you eat will determine how fast you build muscle and over the long term, maintain that muscle mass.
Today, we give you 21 muscle building foods that will not only help accelerate your results but also keep you in good shape both inside and out.
Let’s start shopping:
1/21 Muscle Building Foods: Whole Eggs
Eggs are one of the best foods you can eat to build and repair muscle. Packed with 6 to 8 grams of protein per serving, you will reach your required daily amount of protein to contribute to muscle growth in no time. They’re also rich in vitamins, zinc, iron, and calcium.
2/21 Muscle Building Foods: Chicken Breast
For every 100 grams of Chicken Breast, you eat 30 grams of protein with very little fat. Chicken Breast is very inexpensive and versatile in its preparation. You can bake it, stew it, roast it, fry it, boil it, ok let’s stop now, but you get the point.
3/21 Muscle Building Foods: Organic Beef
Organic Beef (a.k.a grass fed) is rich in omega-3 fatty acids and very high in protein. It also has a lot of unsaturated fat and packed with around 400 percent vitamin A (beta-carotene) and vitamin E. It might take a little effort to find grass-fed Beef compared to the easily-accessed grain-fed ones in your local grocery store, but it will be worth it.
4/21 Muscle Building Foods: Turkey
The only time we think about Turkey is Thanksgiving and Christmas, but Turkey should be on your mind right throughout the year if muscle gain is your aim >>> (that rhymed by accident, I swear). It is one of the most underrated muscle building foods and serves up over 11 vitamins and minerals including selenium, which might help prevent cancer.
5/21 Muscle Building Foods: Wild Salmon
Wild Salmon is a powerhouse when it comes to protein and long-chain omega-3 fatty acids such as EPA and DHA, all of which are key ingredients for healthy muscle growth. It is best to eat wild-caught Salmon to avoid all the added preservatives, antibiotics and extra chemicals.
6/21 Muscle Building Foods: Scallops
Like a lot of seafood, Scallops are rich in protein, lean and very useful for cooking. A 3.5 oz. pack of Scallops has about 15 grams of protein and 1/2 gram of fat which makes it a great substitute when you are tired of chicken, beef or salmon.
7/21 Muscle Building Foods: Fish Oil
Fish oil is often touted as one of the best sources for omega-3s, which many of us lack in our diets. However, it is also one of the best muscle building foods or supplements out there, plus it helps the body recover quickly from an intense workout, which means you can exercise more often. Fish oil might also assist in speeding up your metabolism. So, you will not only be building muscle but also burning fat, which equals a more toned you.
8/21 Muscle Building Foods: Fermented Dairy Products
Fermented dairy products such as Kefir are a great source of protein and muscle building nutrients. They provide a distinct nutritional advantage over water and regular milk. One cup of Kefir will add 150 calories to your diet, plus these fermented products are packed with billions of good bacteria which aid in overall immunity and good health.
Get muscle-building foods to suit almost any diet at Thrive Market:
9/21 Muscle Building Foods: Cottage Cheese
Cottage cheese is best considered for desserts or snacks, but it is one of the best muscle building foods you will find. A single cup is packed with around 28 grams of protein and is made up of a combination of slow and fast proteins, which means you will feel full for a longer period.
10/21 Muscle Building Foods: Water
Water is life, hence, there is no surprise that it is one of the most important muscle building elements out there. Our bodies are around 70% water and muscle tissue is about 75% water also, therefore, it plays a crucial role in how our muscles perform and grow. Technically, water isn’t a food, but it is one of the main building blocks of every food you eat and more so, your body. Water aids in digestion, helps the body dispose of waste and improves energy levels. So, you are building a great body inside-out.
11/21 Muscle Building Foods: Pineapple
When you think of muscle building foods, I am sure fruit is the furthest thing from your mind, but you might want to consider it after this. Pineapples, in particular, are a rich source of the protein-digesting enzyme called bromelain. This enzyme has been shown to reduce inflammation, which makes it an awesome post-workout food.
12/21 Muscle Building Foods: Quinoa
Quinoa is technically not a grain but a seed. This muscle building food is protein-rich and a good source of vegetable protein. There are three varieties of Quinoa, red, white and black, which are awesome substitutes for starchier grains. It also has high amount of muscle building nutrients such as iron, magnesium, and vitamin B-6.
13/21 Muscle Building Foods: Brown Rice
Rice is a great source of carbohydrates and has been consumed for centuries, however, when many of us hear brown rice, our smiles turn to frowns. But, brown rice is one of the best muscle building foods you will find in your supermarket aisle at an affordable price. Though not a complete source of protein, a single cup of brown rice contains over 4.5 grams of protein, plus it is rich in fiber. Start substituting your nutrient-less white rice with quality brown rice and reap the benefits.
14/21 Muscle Building Foods: Almonds
Almonds are an amazing source of fat and protein, but it’s their high vitamin E content that puts them up there as a great muscle building food. The powerful antioxidants fight free radicals and help you recover more quickly from workouts.
15/21 Muscle Building Foods: Lentils, Chickpeas & Other Beans
Cheap, convenient, easy to cook, versatile, beans are a super-food and lifesaver in general, but when it comes to muscle building, these protein-packed vegetables are amazing. Also, low in fat and high in fiber, beans should be one of the top five foods to pick up on each supermarket run.
16/21 Muscle Building Foods: Chia Seeds
Chia seeds are so tiny, but these little grains are a godsend. Long hailed by indigenous South Americans as a great source of strength and energy. They are rich in omega-3 and omega-6 fatty acid, soluble fiber, potassium, and antioxidants. Toss them in a post-workout shake, on a fruit salad or some oatmeal for a nutritious super-food treat.
17/21 Muscle Building Foods: Whey Protein
Whey protein is a fast-absorbing protein that is best-taken post-workout. The amino acids found in whey protein play an important role in the building and repairing of muscle, making this powder one of the best muscle building foods. Whey protein also has a high biological value – which means it can be absorbed by the body and used for tissue growth.
18/21 Muscle Building Foods: Broccoli
If you’re looking for a great post-workout vegetable, broccoli is one of the best options. Fibrous vegetables such as asparagus, leeks, spinach, sweet corn, peppers, and onions should also be on your list. You should aim to eat five to seven servings of fruits and vegetables daily.
19/21 Muscle Building Foods: Spinach
Remember Popeye, he seems to have been on to something when he gobbled down spinach to take away Olive from Bluto (those were the days). A 2008 study at Rutgers University revealed that the phytoecdysteroids in Spinach might increase muscle growth up to 20%. However, to achieve this you would have to chow down over 2 lbs of Spinach each day. Even though you might not be that ambitious, it is still a good addition to your smoothies, salads, and stir-fries.
20/21 Muscle Building Foods: Sweet Potato
Carbohydrates are essential to your body’s growth, performance and well-being, hence, they also help you add muscle. Sweet potatoes are one of the best muscle building foods you can eat as they are tasty, convenient, replenish energy stores and fuels the muscle-building process. They are also packed with vitamins and minerals to help maintain normal blood sugar levels.
21/21 Muscle Building Foods: Raw Oats
Oatmeal is a filling, tasty and nutrient-filled food. Oats provide the perfect mixture of carbohydrates, protein, fiber, vitamins, and minerals. The body digests oats slowly, making you feel full longer and help you maintain normal blood sugar levels.
Muscle Building Foods Summary
When you are putting in hard work at the gym you want to see results. How you fast you achieve those results not only comes down to how intense and effective your workouts are but more so, what you eat.
With these muscle building foods, you will be able to build muscle and improve your overall health all at once.
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Original article and pictures take i2.wp.com site
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