The Top 8 Foods That Build Muscle and Taste Great

What you eat and foods that build muscle play an important role in your body’s ability to build muscle. There’s no point slaving away in the gym putting in the hours to perfect your training program and workout routine if you’re not eating a well-balanced and effective diet to build muscle.
Thankfully, as bodybuilders and fitness experts already know, there is a great variety of foods to build muscle that you can eat.  Here is a list of eight of the best foods for building muscle that is easy to find in the grocery store, easy to incorporate into any meal and relatively inexpensive.

1.Flaxseed

food that build muscle flaxseed

Long touted as a superfood thanks to its abilities to help control the symptoms of menopause, flax seed also has many benefits for people trying to build muscle and get ripped.
Flaxseed can be consumed in many ways with the most popular being in the form of flaxseed oil and linseeds. The oil form is very high in unsaturated fats and is made up of about 55 percent of omega-3 fatty acids in the alpha-linolenic form. It is this form of fatty acid that leads to the production of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two essential fatty acids found in fish oil. Studies have shown that adding these fatty acids to the diet of athletes results in a significant increase in muscle mass due to an increase in muscle protein synthesis.  However, you must take note of the fact that an intense workout regime is still required.
In addition, flax seeds are also very high in fiber and protein and contain ideal quantities of folic acid, niacin, vitamins A, B1, B2, B3, B5, B6, B12, D and E, Calcium, Iron, Magnesium, Phosphorus, Potassium, and Zinc. The high levels of the B-group vitaminsPotassium and Zinc especially aid with your body’s ability to repair and heal muscle fibers during sleep and make them a perfect food for building muscle.
When incorporating flaxseed into your muscle building diet the recommended daily intake for adults is 1- 2 tablespoons of the flaxseed oil or 2 x 1000mg flaxseed oil capsules daily. If using the seeds it is important to grind them up first to aid with digestion and the effective absorption of the nutrients they offer. The flaxseeds can also be added to almost any meal to add that needed crunch!

2.Almonds and Almonds Butter 

food that build muscle almonds

Almonds are a wonderful little nut that is fantastic for building muscle and getting ripped.
The most important muscle-building characteristic of almond is their high levels of alpha-tocopherol vitamin E.  This is an easily absorbed antioxidant that stops free-radicals from damaging muscle cells during intense muscle building workouts, allowing these nuts to promote faster muscle repair and muscle growth.
Almonds also contain the B-group vitaminsfiber, and monounsaturated fats, making almonds the perfect muscle snack when you are on the go. With a nice balance of carbohydrates and protein, they not only help to heal and repair muscle but also build muscle.
If eating nuts simply doesn’t satisfy you, almonds can be rounded up and used in place of regular wheat flour to make delicious high protein snacks. In addition, almonds can be consumed in the form of almond butter, e.g. Barnet Butter, and used instead of regular butter on toast and in many great muscle building recipes.

3.Quinoa

food that build muscle quinoa

This ‘strange’ puffy muscle building food is known as a superfood in many health and nutrition circles and for good reason. Eaten as either whole grain or pre-puffed, this funny seed is high in fiber, iron, and protein earning its place as one of the foods that build muscle. Not only does Quinoa contain more protein than any other grain, approximately 1 cup of cooked quinoa packs 8g of protein, but it also contains each of the eight essential amino acids.
Far more readily available than it used to be, quinoa is not just great food for the average joe wanting to build muscle but it is also gluten-free providing muscle-building nutrients to those with gluten-free dietary requirements.
Quinoa is available in the whole grain, rolled and puffed varieties, and you can purchase white, red or black quinoa.

4.Oats

food that build muscle oats

Every muscle building diet requires complex carbohydrates that are slowly broken down providing glycogen. This slow rate of breakdown and energy release helps to fuel your intense workouts.
This is why oats are one of the most common muscle-building foods found in every professional bodybuilder's diet plans.  Bodybuilders the world over swear by eating oats as a way of maintaining muscle mass.
In addition to being an excellent source of complex carbohydrates, oats are also loved because they are high in fiber and low in fat helping to reduce your cholesterol levels, control your blood glucose levels and improve your heart health.
Providing you with such a wide range of health benefits, oats make the perfect addition to not only a muscle building diet but any diet. Oats can be eaten raw but are most often eating cooked like oatmeal. They are a very easy and inexpensive way to provide your body with energy.

5.Eggs

food that build muscle eggs

Eggs are packed full of almost every vitamin and mineral there is, vitamins B6, B12, D, E, riboflavin, folate, iron, zinc, and phosphorus. You, therefore, must not ignore eggs as a quick muscle building meal or snack.
Extremely high in quality protein, per calorie eggs are the most beneficial source of protein from a muscle-building standpoint.  Additionally, it’s high vitamin and mineral content aid in muscle repair.
One thing you must beware of when consuming this muscle building food is the high saturated fat content of egg yolk.  This can be very hazardous to your cardiovascular system resulting in plaque buildup in your arteries and ultimately atherosclerosis. Many bodybuilders and fitness competitors, therefore, consume egg whites, often in the form of an omelet, as a high proteinlow-fat way to start their day.
Another option is to consume egg protein powder, such as Optimum Nutrition 100% Egg Protein, as a muscle-building supplement to their diet.  These egg protein powders are sold for approximately $14 USD per pound.

6.Salmon

food that build muscle salmon

Salmon is an extremely healthy fish and is a fantastic muscle building food.
High in proteinunsaturated fatsomega-3 fatty acidsvitamin DB-group vitaminsseleniumand magnesium, it’s no wonder that salmon is considered a superfood among athletes and health-conscious enthusiasts.
Protein is essential for both building muscle as well as shedding fat and by simply consume a serving of 100 grams of fresh salmon you will get about between 20 – 27 grams of protein.
The omega-3 fatty acids in salmon help to reduce the rate of protein breakdown in the body, increasing its availability for muscle synthesis, allowing for faster muscle growth and recovery to take place during the post-workout phase. A 100 gram of fresh salmon will provide you with 0.6 – 1.5 grams of omega-3 fatty acids.
Fresh, frozen, smoked or canned, salmon can be prepared and eaten in various ways and is delicious in salads or on crackers with some light cream cheese.

7.Chicken

food that build muscle chicken

High in proteinB-group vitamins and low in unsaturated fat, chicken is among the best lean meats, especially with its close to zero saturated fat content. 100 grams of chicken will provide about 30 grams of protein (slightly higher than that of salmon).
For variety, it is a good idea to alternate chicken with other healthy lean meats, such as lean turkey and lean beef, each day to ensure your protein intake is adequate for your mass-building needs and you’ll be building muscle in no time.
Do not forget that the breast meat is much lower in unsaturated fat than the thigh and for the same reason you should avoid eating the skin of the skin!

8.Lean Beef

food that build muscle lean beef

Lean beef is packed full of vitamins and minerals and is a must in any diet if you are looking for foods that build muscle. High in proteinB-group vitamins, Zinc, and iron, lean beef provides your body with the nutrients it needs to healrepair and grow muscle.
Beef is also the number one natural source of creatine. Creatine is a nitrogenous organic acid that supplies energy to your body through the increase in the production of adenosine triphosphate (ATP).  This allows you to push your intense workouts to the limit.
From cuts of lean steak to lean hamburger mince, there are a variety of ways you can add lean beef to your muscle-building diet. We suggest looking for rounds or loin cuts of beef to ensure you are purchasing lean cuts from your local butcher.
By adding these 8 foods that build muscle to your diet you can be sure you are eating a variety of muscle building foods. High in protein, high in essential vitamins and minerals and low in harmful saturated fats, these foods to build muscles are the perfect addition to any diet and will help your body to heal, repair and grow new muscle when you need it most.

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