Super Foods For Stronger Muscles
20 Apr 2018
Superfoods For Stronger Muscles
To build muscles and lose fat, you need to follow a strict diet plan. You must include foods that contain protein, healthy carbohydrates and healthy fats as well as other nutrients, vitamins and minerals to maintain healthy stronger muscles. This article will outline the best foods for stronger muscles.
Egg whites contain protein, which is the building block of muscles. In fact, they contain high quality protein with all nine essential amino acids needed for optimal muscle recovery and building, as well as valuable minerals like calcium, zinc and iron. Egg yolks are a rich source of vitamins, including A, E, K and a range of B vitamins such as vitamin B12, riboflavin and folic acid. All these nutrients are essential for boosting metabolism and turning fat into energy. Eat one or two eggs daily to build muscles and remain healthy. You can cook eggs in several ways such as boiled, scrambled or pouched. Egg whites from hard boiled eggs are preferred.
Another superfood to get lean muscle is chicken breast. It is a great source of lean protein, which is easily synthesized to repair muscle tissue and other cells damaged during hard training. It also has a host of other body building friendly nutrients such as niacin, vitamin B6, iron, selenium and zinc. Baked, roasted or grilled chicken breast dishes are the best options to get lean muscle building protein in your diet. You can also include chicken breast in salads, sandwiches, soups and eat it without the skin for full muscle built properties.
Fish such as salmon, is considered a very effective superfood for stronger muscles. Salmon can help you build lean muscle and burn fat because of its unique combination of long-chain omega-3 fats EPA and DHA, B vitamins and high quality protein. It also has other nutrients such as magnesium, selenium, calcium and iron that promote lean muscle building, repair and recovery. Eat some grilled salmon with a salad or green vegetables once or twice a week.
As quinoa is high in protein and low in calories, it is an ideal food for building lean muscle. The protein it contains is made up of all nine essential amino acids, which means it’s a complete protein that will help build and repair muscles. Quinoa is also high in fibre, riboflavin, calcium, vitamin E, iron, potassium, phosphorus, magnesium, folic acid and beta carotene. The benefits of quinoa are it also encourages increased muscle mass, reduces fat mass and it is gluten free as well as cholesterol free. It is easy to prepare this dish and it can be included in soups and salads or cooked with meat and vegetables.
Spinach is also a great food to help build strong, ripped muscles. The calcium in spinach helps relax the muscles to prevent cramping during training. It is high in iron content that is important for muscle building. This green vegetable also contains l-glutamine and amino acids that are important for efficient muscle contractions. Have raw spinach juice or eat with vegetables or salad, include in meals, and also in sandwiches.
Another healthy choice for those who want to build muscles is almonds. The protein, fibre and vitamin E in almonds are beneficial for your muscle strength. The powerful antioxidants in almonds help to fight free radicals and help you recover quicker from your workouts. They also contain energy boosting manganese and copper. Eat one or two servings per day which can include around 24 almonds and soaked/dry roasted almonds are the best choice.
Sweet potatoes are also considered good for a body building diet due to their high fibre, potassium and vitamin content. They can be taken as a post workout snack. They are high in complex carbohydrates that replenish your glycogen stores after a workout. They’re packed with carotenoids, vitamins B6, C, E, D, iron, copper, magnesium and quercetin that are important for a healthy body. They are loaded with fibre so they also help to control appetite, burn fat and maintain healthy digestion. After intense workouts, eat roasted or grilled sweet potatoes, preferably with a combination of grilled chicken a good source of lean protein.
Flaxseeds contain many nutrients that are essential for losing body fat and building muscle. Flaxseeds are one of the best plant sources of healthy omega-3 essential fatty acids, which help reduce inflammation. Reducing inflammation in the body is important when building muscle. This means the muscles will not be sore after intense workouts and the body will be able to heal muscles faster. They are also a rich source of fibre which helps to increase energy and stamina. Flaxseeds are also a source of complete protein, containing all essential amino acids that your body requires. This can be eaten in salads, cereals, soups, smoothies, protein shakes.
If you are serious about building muscle, you must include more legumes in your diet. Legumes of different kinds are highly nutritious sources of protein, complex carbohydrates and fibre. Protein helps build and maintain muscle strength; fibre is essential for proper insulin response. Complex carbohydrates provide a more stable and longer lasting supply of energy for working out. Some of the common legumes include kidney beans, black beans, chickpeas, lentils.