Here are the top 10 superfoods to build muscles.
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.
2. 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 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.
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.
Eat some grilled salmon with a salad or green vegetables once or twice a week. If possible, opt for wild salmon. If you don’t like fish, you can take a fish oil supplement.
As quinoa is high in protein and low in calories, it is an ideal food for building lean muscle. The protein it contains is made up of all nine essential amino acids, which means it’s a complete protein that will help build and repair muscles.
Quinoa also is high in fiber, riboflavin, calcium, vitamin E, iron, potassium, phosphorus, magnesium, folic acid and beta-carotene.
Plus, the ecdysteroids present in quinoa encourage increased muscle mass and help reduce fat mass. In addition, it is gluten free and cholesterol free.
Quinoa tastes great and is easy to cook. You can include it in your soups and salads and even cook it with meat and green vegetables. Try to eat quinoa after your workout to help build muscle.
If you are serious about building muscle, you must include more legumes in your diet. Legumes of different kinds are highly nutritious sources of protein, complex carbohydrates and fiber.
Protein helps build and maintain muscle strength. Fiber is essential for proper insulin response, which aids in absorption and use of various nutrients. Complex carbohydrates provide a more stable and longer-lasting supply of energy for working out.
Some of the more common legumes include pinto beans, kidney beans, navy beans, lima beans, black beans, chickpeas, lentils and black-eyed peas. You can eat legumes in soups or salads.