5 Best Muscle building Foods
5 Best Muscle building Foods Building strong muscles requires a healthy diet and exercise. Men who want to build bigger muscles need to lift weights and eat a protein rich diet that also includes foods from every category. According to the Academy of Nutrition and Dietetics about 147 grams of protein and 130 grams of carbohydrates each day are sufficient for a 180-pound man to build muscle. More protein and carbohydrates in the diet do not necessarily equate to larger muscles. A balanced diet with sufficient protein and carbohydrates can help improve your performance and endurance. Foods that are rich in protein and carbohydrates include dairy, lean meats, eggs and whole grains. Remember to drink plenty of water and get sufficient sleep to help keep your body healthy and build bigger muscles.
Low-Fat Dairy
Dairy food provides your body with protein for muscle, carbohydrates for energy and vitamins for overall health. Dairy is rich in vitamin D and essential trace nutrients including potassium and calcium. Yogurt with active cultures like Greek yogurt is naturally fat free and contains about twice as much protein as ordinary yogurt. Add some fresh fruits or berries for extra flavor and nutrients. Low-fat dairy products may contain more sugar than the higher fat variety, so read the label or select a no-sugar-added dairy product.
Lean Meats
Lean meat, especially lean beef, is loaded with protein and iron. One serving of beef chuck roast has almost 27 grams of protein. Beef also contains muscle-building amino acids, selenium, zinc and magnesium. Iron and zinc are essential to build bigger, stronger muscles. Choose lean cuts of beef with the fat trimmed or trim the fat yourself. Skinless chicken is also an excellent source of protein and essential fatty acids. Choose dark meat chicken, such as legs and thighs, for more iron and zinc in addition to protein.
Eggs
Eggs are rich in protein and amino acids. They also contain important nutrients including lutein that is essential for healthy eyes. In addition to protein, eggs contain other important muscle-building, healthy body nutrients, including riboflavin, folate, vitamins B6, B12, D, and E, and iron, phosphorus, and zinc. Eggs are a versatile food that can be eaten alone as boiled or scrambled, or included salads. Eggs contain more protein per serving than a serving of beef or any other protein-rich food.
5 Best Muscle building Foods
Nuts and Whole Grains
Nuts are a tasty source of protein. They also contain fiber, antioxidants for cell repair, vitamin E and fats that are essential for your health. Almonds are especially rich in protein. Peanuts and peanut butter are also good sources of protein. Select raw or roasted unsalted nuts and eat a couple of handfuls of nuts every day or keep some nearby for a quick snack. Whole grains provide your muscles with essential carbohydrates for energy and protein for muscle growth. The best sources of energy and protein are whole wheat foods like breads, crackers and pastas. Wheat cereal and granola are also good sources of protein and carbohydrates. 5 Best Muscle building Foods
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Eat Right: Build Muscle, No Steak Required
Robin Reichert is an AFPA certified nutrition consultant, AFPA certified personal trainer and freelance writer, specializing in health and fitness. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. Robin’s goal is to make every personal training session fun and effective for her clients. Her services include both in-person and online personal training at http://www.trainwithmeonlinetoday.com 5 Best Muscle building Foods
5 Best Muscle building Foods
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