Building one’s muscle takes more than just weightlifting and exercise. There are certain foods that can build your muscles without compromising your nutritional needs. In fact, having a healthy diet will not only help you fortify your muscles but also allow you to lose fat. Protein and carbohydrates are the primary nutrients you need to include in your diet. Here are eight of the best foods that can help you build your muscle.
1. Milk. Milk is one of the best sources of protein that you can easily source at any given time. The protein found in milk consists of 80% casein and 20% whey. Casein is a kind of protein that is digested slowly while whey is known as a “fast protein” because it is easily broken down into amino acids which are then absorbed into the bloodstream. One glass of milk a day will give your body substantial amount of protein that will enhance your muscles even more.
2. Meat. May it be beef, chicken, or pork, meat is undoubtedly a great source of protein. Beef, in particular, is not only rich in protein but also in iron, zinc, and vitamin B. These are important nutrients that aid in muscle building. To get the most out of any meat, look for the “loins” or “rounds” as these parts are very lean. It will give you maximum muscle build-up with without the excess calories.
3. Whole Wheat Pasta. Pasta gives you more than enough calories and carbohydrates in one serving. This is the reason why it’s best to go for whole wheat pasta so that you can weed out the starch from ordinary pasta. Pasta is also a flexible food that goes well vegetables, meat, and other flavorful combinations. The carbohydrates you will get from pasta will give you the energy you need before a workout.
4. Nuts. Nuts are not only easy to munch but also a good source of monounsaturated fats (healthy fats), proteins, zinc, and vitamin E. Almonds are rich in alpha-tocopherol vitamin E which is an antioxidant that prevent free-radical damage after your workout. You can eat two handfuls of almonds every day without gaining weight, according to a study from a Toronto University. You can also go for peanut butter for variety. This will give you a bunch of calories and protein in one spoonful.
5. Eggs. Eggs are the best-known protein source for muscle building. The yolk is also rich in protein and cholesterol. You don’t need to worry about the cholesterol in eggs because it decreases the amount of LDL or bad cholesterol in the body. Eggs also contain vitamin B12 which aids in muscle contraction and fat breakdown.
6. Fish. Fish is rich in protein and omega-3. This combination will help you build your muscles and lose fat at the same time. Omega 3 will help you store the protein faster. Salmon is one of the best sources of omega 3 and protein.
7. Brown Rice. Brown rice is whole grain that gets digested slowly in your system. This means that you will have longer energy throughout the day most especially after workout. Brown rice also helps in boosting your growth hormones that help in the development of muscles.
8. Potatoes. Potatoes are one of the foods that’s easy to prepare and tasty, too! May it be mashed or baked, potatoes are rich in carbohydrates and calories that can easily fill your daily requirements. It is also rich in potassium, vitamin B, iron, and magnesium.
The important thing about muscle building is having a balance between daily workout and a healthy diet. Consistency and discipline is also crucial in ensuring proper development of your muscles. Simply mix and match the above-mentioned foods into your diet and you’ll get the nutrients you need to fortify your muscles and get rid of unwanted fats at the same time.