Nutrition plays a key role in muscle building. Following a diet with foods that are rich in healthy fats, complex carbohydrates and protein can help you build strong and big muscles. Protein, in particular, is a key macronutrient for anyone who wants to build muscles quickly and easily. So, without further delay, here are the top 10 foods that build muscle:
Eggs are a very cheap and rich source of protein that has high biological value. This means that it can be used more readily by the body and is more effective for muscle growth. Each egg contains about 7 grams of protein. What is more, the yolk contains vitamins A, D and E, vitamin B12 and many other essential nutrients.
Yogurt is the ideal combination of proteins and carbohydrates. Additionally, yogurt contains bacteria that improve the health of your intestinal system and is one of the very few sources of conjugated linoleic acid, a type of fatty acid that can help reduce your overall body fat percentage.
Salmon is one of the best sources of omega-3 fatty acids and also contains about 25-30 grams of good-quality protein per serving. Apart from promoting muscle growth, the consumption of salmon can also reduce the risk of heart disease and diabetes.
Almonds are definitely among the top foods that build muscles. They contain carbohydrates and proteins that can help your body repair and also build muscles and are also a very good source of vitamin E and magnesium. Vitamin E is a powerful antioxidant that protects against free radicals and allows your muscles to recover faster. Magnesium is an essential mineral that is involved in many biochemical reactions in the body and aids energy metabolism.
5. Flax seeds
You will be surprised to know that many competitive bodybuilders use flax seeds to maximize their results. Flax seeds are rich in fiber, omega 3 fatty acids, lignans, vitamins, and minerals. Numerous studies have shown that these nutrients can promote a significant increase in muscle mass.
6. Olive oil
Olive oil is a very calorie dense food that can provide your body with vitamin E and monounsaturated fats, which can protect against heart disease, increase insulin sensitivity, decrease LDL cholesterol and prevent the breakdown of muscles.
As surprising as it sounds, broccoli is an excellent food to promote growth. It contains a variety of nutrients that are involved in the production and maintenance of new cells and also has anti-estrogenic properties, which can make your body more efficient at burning fat.
8. Cottage cheese
Cottage cheese contains both casein and whey protein. Casein is digested more slowly, which can protect your body from catabolism and keep you in an anabolic stage and whey protein can promote rapid growth. Cottage cheese is also very low in fat and contains only 80 calories per serving.
Quinoa is a very good source of fiber, iron, and proteins and is an excellent choice for vegetarians. What is more, it contains all the essential amino acids.
Oatmeal is high in fiber and low in fat and contains the perfect ratio of complex carbohydrates and proteins, which lead to slow energy release and can help your body endure a long workout.