Men work hard to have large muscles. Individuals that are muscular are known to be more powerful; they look stronger and are considered to be in the best shape. As far as muscle building is concerned, it is important to have the proper knowledge and information about nutrition and exercise.
The path to having the best-built body is doing an intense workout, followed by aproper dietary program and getting enough rest. Meals should be small, consisting of nutritiously whole foods.
Here we bring you the 10 top foods that build muscle. You may not be likely to serve them every day, but they have to become an integral part of your dietary plan to build muscle. Our main focus is to increase your calorie intake and to also focus on lowering sugar consumption and the saturated fat in your body. The list consists of foods that are rich in protein, and muscle-building healthy foods.
1. Chicken
Muscle building begins with a high consumption of protein.
Chicken is considered one ofthe best sources of protein. Also known as the best muscle building food, it is not only low in fat, but also has fewer calories. Being a prime source of protein,it forms a basic muscle building block.
For individuals that consume chicken, they must know that chicken breast contains the greatest amount of protein. However, with one ounce of chicken, you get more than just protein; this includes:
- Niacin
- Vitamin B6
- Iron
- Selenium
- Zinc
2. Broccoli
Broccoli is a very popular vegetable found all around the world. It is a key ingredient in several dishes and cuisines.
It has also become an important part of the body-building diet, because it is low in carbs and full of fiber and antioxidants.
Broccoli is full of several compounds; it also works against estrogen production in the body. Estrogen is an enzyme that makes the body more prone to storing fat. Hence, broccoli becomes an important ingredient, as it reduces fat and increases muscle.
Broccoli is also rich in other minerals, like:
- Vitamin C
- Sulphur
- Calcium
- Amino acids
3. Turkey
Turkey is another very intense, protein-packed food. With every ounce of turkey you consume, you get 60 grams of protein and very little fat.
However, this is only true for the white turkey breast meat,not for the dark meat. Although dark meat is high in protein, it is not referred to as a body-building food due to the extra amount of fat contained in it.
Also, turkey is considered to be more appetizing compared to other protein-based foods. Being high in protein and low in carbohydrates and fat, white meat turkey is the best muscle-building food.
4. Red meat
Red meat or ground beef meat is an excellent mass-building food source. It is not only rich in protein, but it also contains Iron, Zinc, Vitamin B and so on.
With the increased calorie content, it becomes the best choice for individuals looking to gain immense muscle size.
Being full of protein, red meat is also high in saturated fats; therefore, it must not be consumed on a daily basis. However, you can eat it as a weekly part of your diet, along with chicken, turkey or fish.
5. Tuna
As far as fish is concerned, tuna is one of the meatiest fish that you can find.
It becomes one of the best foods that builds muscles when you consider its high protein content, natural fish oils and other nutrition,as well.
Tuna is a low calorie, low carbohydrate, high protein food, which makes it excellent for weight loss and muscle-building. Tuna is 88% protein and 6% fat, so it has to be included in the muscle-building diet.
6. Egg Whites
Egg whites are the leading source of protein as far as muscle-building is concerned. It has been the “body-building food” for every individual looking to gain muscle. Egg whites have to be akey ingredient in yourdiet.
High in protein content, egg whites are considered to be the purest form of protein all over the world.
Also, egg white adds a high biological value; the protein absorbed from egg whites is used for protein synthesis by your body.
You can get around 7-8 grams of protein per egg you consume. Also,an egg is something that can be prepared very easily.
7. Carbohydrates
Proteins do play a very important role in the body-building diet; however, people ignore the important aspect of carbohydrates in the muscle-building diet.
Complex carbohydrates like brown rice and whole grain foods become very essential. Eating healthy carbs helps you to get the energy to work hard.
Also, carbohydrates are slowly digested; hence, you have long-lasting energy, which works to maintain your blood sugar level, reduces fat storage and releases insulin.
Carbohydrates provide your body with post-workout nutrition, which is very important. Some very essential whole food carbohydrates are:
- Brown rice
- Potatoes
- Whole fruits
- Bagels
- Oatmeal
- Soya beans
8. Cottage Cheese
Before people were introduced to protein shakes, cottage cheese was the prime fat-free food for body builders.
Cottage cheese becamea favorite food, as it contains casein as a key ingredient. This is an important protein food for body builders. There are several things that makes cottage cheese a necessary body-building food:
- Protein(a 1 cup serving contains 27g of protein)
- Nutrient-packed (Vitamin B12, calcium, Vitamin B2)
- Convenient to eat
- Promotes fat loss
- Provides strength to bones
9. Oatmeal
Oatmeal is one of the best sources of carbohydrates.
When you work towards building muscle, it is important to get the right amount of carbohydrates, too.
An oatmeal breakfast after a workout is the best way to regain the calories that you have just burnt. It becomes important for energy building and muscle repair.
Oatmeal is also rich in fiber, which supports digestion, your cardio system, and so on.
10. Salmon
Muscle repair and renewal is essential after a heavy workout. Salmon plays an important role in this process, as it contains amino acids. It also provides the body with essential fats, so that it becomes more sensitive to insulin.
Fatty acids from salmon promote carbohydrate metabolizing, ensuring carbohydrates convert to energy, rather than becoming fat.
Salmon becomes essential due to its high calorie content, so if your workout program needs a high amount of calories, then salmon is a go-to food.
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