The foods that you eat directly impact muscle repair and growth. Consuming a high-protein diet helps you to add mass without causing hunger or having to sacrifice taste. Your calories should ideally come from vegetables, lean beef, turkey breast, poultry and other nutritious foods for supporting optimum health.
For even faster gains in muscle strength and size, supplements like creatine and whey protein may be taken. However, the foundation of a healthy body is good nutrition.
Keep your kitchen well stocked with these 6 foods that build lean muscle:
The fatty fish is an excellent source of omega-3s and protein. One 154-gram serving provides over 39 grams of protein along with large doses of monounsaturated fatty acids, folate, niacin, vitamin B12 and vitamin A. Recent research indicates that bio-active peptides are contained in salmon which help to strength joints, improve insulin response and reduce inflammation. Consume two servings of fish per week at least in order to reap maximum benefits.
Lean been has more than 25 grams of protein in a serving, making it a staple for all bodybuilder’s diets. This kind of meat has just 164 calories per serving and contains no carbs. It is also a great source of important nutrients, like calcium, iron, vitamin K, vitamin B12 and choline. Conjugated linoleic acid (CLA), is one of lean beef’s key ingredients. It accelerates fat loss and promotes muscle growth.
Eggs are rich in amino acids and protein and are considered to be the ideal food. One large egg is just 71 calories and has zero carbs, five grams of fat, 14 minerals and vitamins and more than 6 grams of protein. An egg also provides you with 5 percent RDA of vitamin A, 4 percent RDA of vitamin D, and 14 percent RDA of riboflavin. The protein contained in eggs improves health, suppresses hunger and supports lean muscle growth and fat loss.
If building muscle is your goal, complex carbs should be added to your diet. When you consume good carbs, like those found in sweet potatoes and quinoa, they support muscle repair and providing lasting energy. Quinoa is one of just a few vegetables sources that is a complete protein. One cup of quinoa contains 8 grams of protein, 39 grams of carbs and 5 grams of fiber. When consumed on a regular basis, the grain increases insulin-like growth factor-1 levels (IGF-1). This leads to strength gains and greater muscle.
Nuts are packed with essential fats and protein. They are the ideal choice for athletes who are struggling to add muscle. The nutrient-dense foods contain antioxidants, iron, zinc, magnesium, dietary fibre, polyunsaturated fat and monounsaturated fat. The lowest in calories are almonds. Natural peanut butter, pistachios, cashews, hazelnuts and walnuts are also great choices.
This low calorie food contains casein, which is a slow digesting protein which provides your muscles with fuel over the course of several hours. Numerous athletes consume it prior to going to bed in order to reduce muscle loss. Cottage cheese is the ideal nighttime snack. Due to its high level of electrolytes it can help to prevent muscle cramps. Compared to other kinds of cheese, it contains fewer carbs and less lactose, making it ideal for those who are lactose intolerant or have milk allergies.
from NUTRITION CLUB CANADA http://nutritionclub.ca/foods-that-build-lean-muscle/amp/
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