The Best Foods for Building Muscle

Lean muscle mass is one of the most important elements of having a fit and healthy body.

According to the American Council on Exercise, after the age of 20 people lose about a ½ pound of muscle each and every year. This loss of muscle mass results in a gain of body fat, less strength that is required for basic daily tasks and prevents people from gaining the many other important benefits listed below. For this reason, the Center for Disease Control recommends a minimum of two muscle training workouts per week.

Benefits of Lean Muscle Mass

Appearance

Lean muscle mass means a toner and tighter body, a “hard body” as it is more commonly referred to. This means clothes fit better and look better, and in turn this results in more self-confidence and a healthier self-esteem.

Increased Metabolism

The more lean muscle mass a body has, the more metabolism is stimulated to burn more calories at rest. In fact, increasing muscle mass can result in as much as 15% more calories burned daily, which helps to keep one fit and maintain a healthy weight for life.

Better Health and Function

There are several health benefits that lean muscle mass provides for the body, including, helping to manage symptoms of several chronic conditions. Some of these are: pain associated with various arthritis conditions, chronic back pain, obesity and of course, diabetes.

Working the muscles and increasing mass helps to build bone density, which, is essential for managing osteoporosis.

Please keep in mind that building lean muscle mass is not limited to body building and both men and women who want to be fit and healthy should perform basic muscle toning exercises each week.

Best Foods for Building Muscle

Apart from your workout, what you eat is the most important aspect of building muscle. If you’re giving your body the nutrients it needs, you’ll lose fat and build muscle much faster.

On the other hand, if your body doesn’t get what it needs, it won’t be able to build the muscles you want. A lot of workout effort can be wasted if it’s not backed up by a proper diet.

Here are some of the best foods for building muscles.

Whole Eggs

Whole eggs contain proteins that are easier for your body to process than any other kind of protein. That includes beef, chicken and milk.

In addition, whole eggs contain a whole host of other vitamins and nutrients, including Vitamins D and B12, zinc and iron.

Don’t worry about eating cholesterol in the egg yolk. Research study after research study has proven that cholesterol in food has little effect on the cholesterol in blood vessels.

Whole Wheat Pasta

It’s unhealthy to cut out all carbohydrates from your diet. In order for your body to have the energy to work out and to build muscles, it needs to have healthy glucose that it can turn into useable energy.

Protein provides the body with the building blocks, while healthy carbohydrates give the body the energy to build those blocks.

Avoid carbohydrates based in white wheat. They burn too fast and cause energy spikes and crashes. Instead, opt for whole wheat carbohydrates like whole wheat pasta. Get organic if you can.

Fresh Salmon

Salmon contains a very high concentration of much-needed omega-3 fatty acids. This helps brain functioning and concentration while also facilitating muscle growth.

The omega-3 fatty acids in salmon will speed up muscle growth after a workout, which translates to more muscles being built faster.

Almonds and Other Nuts

Raw almonds and other nuts contain a lot of proteins that can help build muscle. They’re easy to carry around as a snack and are actually healthy, unlike many other snacks.

Nuts contain Vitamin E, potassium, zinc, magnesium and many other essential minerals and vitamins. They also contain digestion-helping fibers.

When buying nuts, avoid anything that’s deep fried in oils or covered in salt. If possible, try to buy plain raw nuts with minimal processing.

Eat Beef

Beef is perhaps the best kind of meat for muscle builders to eat.

It contains high amounts of creatine, which gives your body a huge boost of energy for working out. Anyone who’s taken a creatine supplement can attest to creatine’s explosive energy.

By eating beef regularly, you’ll be providing your body with this much-needed source of energy.

These are some of the best foods for muscle building. By providing your body with all the nutrients, proteins, vitamins and minerals it needs, you’ll build muscles at a much faster pace.

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