If you are going to the gym to build big muscles and a strong body, weight training is not enough. You need to back up gym work with a healthy diet for building muscles. Ensure your diet includes healthy fats, carbs, fruits, veggies and proteins. Consuming proteins helps to build and maintain muscles and aids in fat loss. Vegetables and fruits are rich in minerals and vitamins that help you recover from strenuous workouts. Carbs provide plenty of energy that will help you work out hard. Read on to learn about the super foods you need to include in your diet for building muscle.
- Whole Eggs: These are cheap and rich in protein. The yolk is very nutritious and contains cholesterol and vitamins A, D and E that can raise your testosterone levels.
- Fish Oil: This food also raises testosterone levels and reduces body fat. You can consume fatty fish and also take supplements to meet your daily requirement.
- Wild Salmon: is a great source of omega-3 fatty acids and protein. But, farm-produced salmon is not that nutritious, so buy only wild salmon.
- Berries: contain strong antioxidants which help to prevent eye and heart diseases and cancer. The best berries are blueberries, blackberries, raspberries and cranberries.
- Yogurt: The best type is low fat yogurt that is plain and not flavored with sugar. You can consume it with flax seeds and berries for best benefits.
- Flax Seeds: These are essential for your diet for building muscle as they are rich in omega-3, protein and fiber. But, avoid flax oil as it does not have any fiber and is unstable.
- Mixed Nuts: are a great source of magnesium, zinc, potassium, fiber, vitamin E, proteins and polyunsaturated fats. If you have a slight build, mixed nuts are your best bet to put on weight. The best types are hazelnuts, cashews, walnuts and almonds. Buy peanut butter that has no added sugar or salt.
- Red Meat: This contains carnosine, creatine, zinc, heme iron, vitamin B12 and protein. Hamburgers and steaks made from sirloin or top round are the best red meat.
- Broccoli: helps to lose weight as it is low in calories. It also contains plenty of soluble fiber and nutrients that fight cancer. Other recommended vegetables are kale, cauliflower, bok choy and cabbage.
- Spinach: is rich in nutrients that prevent heart diseases and cancer. Seniors especially can benefit from spinach as it also prevents bone and muscle loss.
- Turkey: It is a good alternative for those who are averse to the saturated fat in lean meats. White turkey has almost nil fat in a 100 gram serving. For best results, consume turkey with quinoa and spinach.
- Quinoa: is known as the “king of grains” in South America. It is rich in protein and fiber. Consume spinach and meat with quinoa after your workout to maximize muscle build.
- Oats: These lower cholesterol, contain lots of soluble fiber and boost energy. After your workout, make a shake of oats and whey and consume it for best results.
- Tomatoes: These contain lycopene that fights cancer. You can eat pasta or pizza with olive oil and tomato sauce to build strength.
- Oranges: Orange juice should be an essential item in your diet for building muscle. It contains vitamin C that boosts immunity and magnesium which lowers blood pressure. However, do not drink processed orange juice as it contains added sugars. It is best to make your own juice from fresh oranges.
- Apples: contain pectin that makes you feel full and aids weight loss. The drawback is farm apples may be contaminated with pesticides. So, choose organic apples to be on the safe side.
- Carrots: are best known for boosting eye sight as they are rich in vitamin A. Other benefits are they taste good, have low calorie and contain plenty of fiber.
- Water: Strenuous workouts can leave you dehydrated. To help your muscles recover, drink plenty of water every day. Water also flushes out toxins and keeps the body healthy.
- Green Tea: is a natural diuretic and strong antioxidant. It improves circulation and blood sugar, prevents cancer and quickens fat loss. Do not buy tea bags, but drink only genuine green tea. It is a healthier alternative to coffee and other caffeinated drinks.
Summary
Consume five or six smaller meals each day instead of three large ones. Minimize or avoid junk food. Include as many of the above items as possible in your daily diet for building muscle to lose fat and build big, strong muscles.
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