Posted on 16th December 2016
Muscle strengthening exercises are essential for adding more muscle mass to your body frame, and regular workouts help to grow bigger muscles. However, no matter how much you lift and sweat during workouts will not enable you to reach your goals alone – you also need to make sure you are eating the right types of food to enhance your muscle growth.
What you eat immediately after training, for your main meals or snacks will have a huge impact on your muscle growth. Continue reading for some top super-foods that help build muscle.
The yolk of an egg is rich is vitamins A, E, K, B and B12 along with folic acid and riboflavin – all these nutrients are great for aiding your metabolism speed and turning fat into energy. The egg whites are high in protein, which is one of the essential building blocks of muscle gain. They also contain all 9 essential amino acids to aid muscle build and recovery, as well as zinc, calcium and iron. We recommend eating at least one or 2 eggs a day to help build muscles and stay healthy.
Chicken breast is a great source of lean protein and nutrients which are fantastic for repairing muscle tissue and other cells that have been damaged during a vigorous workout. The best way to cook chicken breast to get the most out of it’s lean building proteins is roasted, grilled or baked with no skin.
Fish is considered one of the best super-foods for muscle building, in particular salmon. It contains nutrients such as magnesium, calcium, selenium and iron that aid lean muscle growth, repair and recovery. It can help build lean muscle and burn fat due to its high quality protein, B vitamins and its long chain omega 3 fats DHA and EPA. Try eating some grilled salmon with green vegetables or salad twice a week. If you do not like fish you can try taking fish oil supplements.
Sweet potatoes are packed with carbohydrates, antioxidants and minerals. Their high carb profile will enable you to keep fuelled during a long workout and help to replenish your energy levels afterwards.
Quinoa is a great choice for vegetarians or vegans, it’s high protein and low calorie profile makes it great for building lean muscle. Its protein is make up of all 9 essential amino acids, making it a complete protein to help build and repair muscles. It is also high in fibre, calcium, vitamin E, riboflavin, potassium, iron, magnesium, folic acid, phosphorus and beta-carotene – making it a great super-food! In addition, it is also gluten and cholesterol free.
Try including quinoa in your soups, salads or even cook it with meat.
Another great one if you are vegetarian or vegan. Chia seeds are packed with omega 3 fatty acids making them a great natural inflammatory, therefore helping your muscles to recover after working out. They are also great for hydration – these tiny seeds hold 10 times their weight in water!
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