Top super food for building muscles

superfoodbuildingmusclesIf you want to build the muscles of your different body parts, muscle building exercises are of great importance. Exercising regularly can be a trigger for your muscles growth. It helps build the type of muscles you want.

However, exercising hard will not be that beneficial. You still need suitable food stuffs to consume on a regular basis. Kinds of food you eat for your regular meals, snack or after working out have a great impact on how your muscles are built.

If anyone has to build muscles and reduce fat, they need to follow a balanced diet strictly. Protein, healthy carbohydrate and even healthy fat should always be included in a diet. Below are top 10 types of food for building muscles:

  1. Egg

White part of an egg is rich in protein. That protien is the brisk for building muscles. In fact, it includes high quality protein and total of 9 essential amino acids. Those amino acids help for recovering muscles and maximizing them. It also has other nutrients, not to mention some valuable minerals like calcium, copper and bronze.

Egg is a great source of vitamin as well. It comprises of A, E, K and other B vitamin such as B12, riboflavin and folic acid. All of these nutrients are necessary in speeding the metabolism and transformation from fat into energy.

Eating one or two eggs every day can help you to build a healthy body and muscles. You can cook eggs in many ways as it is obvious. You can do cooking, mixing or adding the egg to other food stuffs. People prefer white eggs especially boiled ones.

  1. Chickens

Another top food to build your body muscles is chicken meat. This is a source of best lean meat for a cheaper price. The body uses it for fixing muscles and other impaired cells during hard work out. This is also in combination of a range of nutrients to the body like niacin, vitamin B6, copper, selenium and bronze.

Fried or baked chicken are the best choices to get protein and build muscles. You can also add chicken in salad or soup to make it more palatable. Make sure that you eat it without skin as the skin has too much fat.

  1. Milk

Milk is a good food packed with lots of nutireins. It has two types of high quality proteins, whey and casein. Whey protein is dissolved into amino acid and absorbed in the blood. Casein is absorbed slowly to provide body with frequent small portion of protein in a long time.

Milk is also has vitamins and minerals, carbohydrate and healthy fat that your body needs to build muscles. In addition, as an electrolyte, milk helps complement what has been lost in sweat. Lots of perspiration occurs during workout and milk helps you get re-hydrated. 

It is always good to drink a cup of milk after working out. Recent research suggests drinking chocolate milk after working out helps as it has the ideal ratio of carbohydrate to protein. However, this needs consultancy.

In addition to building muscles, milk can help strengthen your weak legs.

  1. Salmon

Fish, especially salmon, is regarded as one of the best food for building muscles. Salmon could help you build muscles as well as burn fat. It has unique combination of omega-3 fats EPA and DHA, vitamin B and high quality protein. It also contains other nutrients such as magnesium, selenium, calcium and copper. These nutrients assist in fixing and recovering muscles.

Eat a little fried salmon with salad or green vegetable once or twice a week. If possible you can choose wild salmon and if you do not like fish, you can eat salmon oil instead.

  1. Quinoa

Because quinoa is rich in protein, it is the most ideal food to create muscles. Protein in quinoa consisted of 9 essential amino acids. This means it is the complete protein to help fix and build muscles. Quinoa is also rich in fiber, riboflavin, calcium, vitamin E, iron, magnesium, folic acid, and beta-carotene.

In addition, ecdysteroids existing in quinoa.  Ecdysteroids encourage gaining muscle and reducing fat. Besides, it is free from gluten and cholesterol. Quinoa is delicious and easy to cook as well. You can include it in soup and salad and even cook it with pork and green vegetables. Try to eat quinoa after working out to build and bulk your muscles.

  1. Beans

If you are hell bent on building your muscles, you need to include plenty of bean-related vegetables in your diet. Bean-related vegetables are rich in protein, complex carbohydrate and fiber.

Protein helps build and maintain muscle power. Fiber is necessary in providing suitable insulin, aiding in using and adding different nutrients. These complex carbohydrates provide a source of more stable and sustainable energy for building muscles in the body.

Some of popular bean-related vegetables include pinto bean, kidney beans, navy beans, black beans. You can also eat these beans in soup or salad.

  1. Spinach

Scientists from Rutgers University (2008) found out that phytoecdysteroids existing in spinach help gain muscles up to 20%. Besides, calcium in spinach also makes muscles relaxed. It helps you do more exercise by preventing cramp in work out. Furthermore, high levels of copper are important in building muscles. What is more, it can increase your exchange rate of nutrients, increasing energy and burning fat.

To maximize the benefits and build muscles, you can use spinach or salad. You can even add spinach in lots of your food for a delicious taste and nutritional value.

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