If you want to add more muscle mass to your body frame, muscle strength exercises are essential. Regular workouts will stimulate your muscles to grow bigger and help build the type of muscles you want. But vigorous workouts alone will not get you to your goal. You also need to eat the right foods. The foods you eat for meals, snacks and immediately after workouts have a huge impact on how your muscles are building.
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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. Other nutrients that you need to build muscles are magnesium, potassium, copper, selenium, calcium, iron and different vitamins.
Eggs
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 like B12, riboflavin and folic acid. All these nutrients are essential for speeding up your 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 like boiled, scrambled or pouched. Egg whites, especially from hard-boiled eggs are usually preferred.
Chicken Breast
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 bodybuilding-friendly nutrients like 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 have chicken breast in soups and salads. Be sure to eat it without the skin.
Milk
Milk is another good muscle food. It has two high quality proteins – whey and casein. Whey protein is quickly broken down into amino acids and absorbed into the bloodstream. Casein, on the other hand, is digested slowly, giving the body a steady supply of smaller amounts of protein for a longer period of time. Milk is also loaded with vitamins and minerals, good carbohydrates and fats that your body needs to build muscles. Plus, being an electrolyte, milk helps replenish what is lost in sweat during workouts and keeps your body hydrated. Drink a glass of skim milk after each workout. Some studies suggest drinking chocolate milk post workout because it has an ideal carbohydrate-to-protein ratio. It should be taken in moderation, though.
Salmon
Fish, especially salmon, is considered one of the best foods for muscle building. 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 like magnesium, selenium, calcium and iron that aid lean muscle building, repair and recovery.
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