10 Foods for Muscle Building

4070 views
Building muscle does a variety of things. Give you a better structure, helps females look toned and above all give your body strength and function. We bring to you our Top 10 foods to build for muscle building

To pack on pounds of lean muscle you not only have to get your pre-workout foods and post-workout foods in check but also keep your snacks and other nutrition in check.

So here is the list of 10 foods you must include in your diet:

1. Eggs

Eggs are not only a complete protein but also contain all nine amino acids, the right kind of fat and Vitamin D. To add fuel to the fire, the eggs contain good cholesterol that help in the regulation of natural hormones like testosterone and growth hormone. The half a gram of leucine also helps add on the muscle in this value for money food source.

 

 

Eggs

2. Salmon

Salmon is not only loaded with protein but is also rich in Omega-3 fatty acids which are immensely crucial for building and repairing muscle fibers. It improves memory, reduces cholesterol, and improves metabolism. Need I say more?

Salmon

3. Almonds

Almonds are not only the richest in nutrients in all the nuts as it contains Vitamin E. It also contains high levels of Vitamin B which insures energy metabolism. Furthermore, it is full of protein and fiber along with healthy fats making it the ideal snack for muscle building, reduction of joint pain and providing clean energy.

Almonds

4. Sweet Potato

Carbohydrates are vitally important for giving your body sufficient energy and helping your body to grow. Of all the starchy foods, sweet potato is your best bet due to its low glycemic index and thus helping any person satisfy their hunger needs and making it an ideal pre-workout food.

5. Quinoa

One cup of quinoa contains 222 calories and 8g of protein making it a go-to source for carbohydrates rather than brown rice because it is not a grain like rice but rather a plant like spinach. Along with a low glycemic index, meaning that it will keep you fuller for longer, and a rich amino acid profile. Practically speaking, it cooks in 15 minutes and helps increase your IGF-1 (insulin growth hormone). 

Quinoa

6. Whey Protein

An ideal food source to consume pre and post workout, whey protein is most bioavailable as a protein source and is also quick absorbing so that it can shuttle vital nutrients quickly right after a workout or when you get up. Convenience is another factor when you can’t get a meal in, a whey protein shake comes in handy to fulfill your daily protein needs. Just remember not to overtly rely on this for your dietary protein.

whey protein

7. Cottage Cheese

Cottage cheese contains pure casein protein. Casein is a slow acting protein that is usually used around nighttime to keep your muscles anabolic during the time you sleep. This is especially useful for guys who are going to go without meals for a long time. Cottage cheese has good bacteria that absorb all the nutrients you would need to build muscle.

Cottage Cheese

8. Broccoli

Holding these vegetables for muscle building diets is usually because broccoli makes you fuller. This is a nutritional mistake as broccoli reduces estrogen. Broccoli also contains antioxidants which makes it an ideal food source in clearing toxins for the body. If you’re still worried about the bloating factor, grill your broccoli for reducing the intra-water uptake.

9. Apples

Including fruit in a diet can help onset an insulin spike post workout and apples are the best source for this spike as they are a fantastic source of carbs, fiber and electrolytes. Plus it can satisfy any sweet cravings along with having a low caloric count. Be sure to not remove the skin as the skin contains phytonutrients that the body needs.

 

Apples

10. Chicken

Last but not least, the staple of any bodybuilding diet. Chicken breast is high in protein and low in fat but having the right amount. It is also extremely versatile because you can grill it, bake it and even boil it. This source is an invaluable source for protein which helps in body recomposition, muscle maintenance and repair, and weight maintenance. 

Your Next Read

Ask your question