Healthy Muscle Building Foods You Must Eat
- By musclenut
- January 16, 2015
- Comments Off on Healthy Muscle Building Foods You Must Eat
Healthy Foods are a must if you are serious about building muscle
Although eggs have been vilified for causing clogs in arteries, recent research has demonstrated and placed eggs on the list of healthy muscle building foods that play a vital role in building body muscles. The yolk found in the egg triggers the body to produce hormones responsible for muscle building.
According to a research conducted at the university of Connecticut, there are 8 types of foods that are believed to be ideal for building muscle and which keep the muscles healthy and strong. These foods include eggs, almonds, steak, coffee, water, salmon, yogurt and olive oil. If these foods are included on your diet list and combined well with exercises such as lifting heavy weights, it can help your muscles grow much quicker.
Protein is said to have the highest biological value. Protein from eggs is more beneficial to the muscles than any other type of proteins. Eggs are packed with vitamins and minerals required by the body. Eggs also contain riboflavin, vitamin B6, B12, D and E, zinc and phosphorous.
How They Help to Build the Muscles
An almond contains alpha-topherol vitamin E that is easily absorbed by the body. Vitamin E is important since it is an antioxidant that helps to prevent free radical damage after workouts. The fewer the free- radicals damage the faster it will take for the muscles to recover from the work out and start growing again.
According other studies conducted at the Toronto University, eating almond will not increase the weight of men but will help them to build muscle fast. Almond contains high quality proteins that must be stored to make the muscles grow. Omega-3 fatty acids are essential to help decrease muscle protein breakdown hence helping the muscles to recover quickly after a workout. To help build and strengthen muscles, the rate at which protein is stored must be higher than the rate at which it is broken down.
If you want to start bodybuilding then you must have some knowledge on healthy foods for bodybuilding.
Omega- 3 fatty acid found in fish oil should be added to one’s daily diet since it reduces insulin resistance by 70 % .Yogurt has a combination of carbohydrates and proteins that are necessary for exercise recovery and the general growth of the muscles. Carbohydrates from Fruits are essential in building the level of insulin that helps to reducing protein breakdown that takes place after exercises. Yogurt contains conjugated linoleic acid that has been shown in some studies to reduce body fats. Beef is a major source of iron and zinc that are important muscle building nutrients. Beef too is a good source of creatine that pumps the body with the energy required. Creatine is popular in muscle building . It is responsible for supplying energy to all cells in the body. 95 % of body’s creatine is found in the muscles and its works is to increase ATP production. This is the fuel that helps the cells to perform their functions. It does this by recycling ADP and donating the required phosphate to the cells. It is aided by creatine kinase enzyme in donating the additional phosphate to recreate ATP this is why we always hear of phosphocreatine.
Meat cuts that are lean have minimum calories and will give your body the protein required to grow your muscles. Beef also contains selenium a mineral that helps to prevent men from developing prostate cancer. Olive contains some levels of monounsaturated fat that acts as anti-catabolic nutrient and which prevents muscle breakdown by lowering the level of muscle wasting and weakness sinister cellular protein referred to as tumor necrosis factor –a. Although olive oil has a high level of monos, using the extra- virgin variety will be beneficial to the muscles since it contains high levels of free radical-fighting vitamin E. Monounsaturated fats and Olive oil have been associated with lower rates of colon cancer and heart diseases. They also reduce the risks of osteoporosis and diabetes.
Water is essential to the muscles. In fact 80 % of the muscle is made up of water. If the level of water in the body changes by a small percentage, it will impair the performance of the muscles and could adversely affect recovery. According to studies, the level of protein synthesis rate is found to be high in hydrated muscle cells compared to cells that are dehydrated. Thus, drinking more water after and before exercising could help your body to use protein to build the muscles. According to research conducted at Loma Linda University, It was found that men who drank five to eight ounce glasses of water daily had 54 % less chance of suffer from heart attack than those who drank fewer ounces. Drinking coffee reduces risks of Parkinson's diseases. Thus, it will help your muscles to grow.
To stay trim and fit, it is important that you eat healthy muscle building foods and do cardiovascular workouts. A lean and a muscular physic is beneficial to the body. The muscle tissues play a role in burning fat sores in areas around them. Muscles tissues help to burn calories even when one is resting. Thus, muscle exercises such pushups and squats are necessary for fat loss just as cardiovascular muscles are. Diet too is an important aspect of body building and maintaining muscle mass. Exercises contribute 30 percent of body building while the diet contributes 70 percent.
Foods You Must Eat
Certain foods rich in protein and which have high concentration of photochemical, healthy fats, essential amino acids, vitamins , enzymes and other nutrients support protein synthesis and helps in maintaining and building muscles. Therefore, if you are looking forward to developing your muscles, the following foods are essential and should form part of your day to day diet.
• Protein concentrates- it provides the required amino acid
• Protein powder - a good source of protein
• Organic eggs- contain the highest concentration of amino acids
• Raw milk - contains proteins and vitamins required for muscle building
• Bison - contains more protein compared to beef
• Grass fed organic beef – contains high levels of CLA that is essential in body composition
• Fish- tilapia, wild salmon are the best. Tuna is an excellent source of protein.
• Turkey – a good source of lean protein
• Nuts- Brazilian nuts, walnuts and almonds are the best.
• Oysters- are good in boosting testosterone levels
• Beans - are high in zinc and fiber
• Oats- avoid quick oats and chose steel cut.
• Peanut butter – contains high levels of proteins and healthy fats but have a low level of carbohydrates
• Cottage cheese - are low in sugar but high in protein
• Low Fat Yogurt- Greek yogurt is considered the best.
• Banana- it is rich in potassium and vitamins
• Avocados - are rich in unsaturated fatty acids
• Healthy oils- includes walnut oil, flax seed oil, coconut oil, hemp oil and olive oil
• Spinach - offer essential found in green vegetables
• Broccoli - is a supper food that can substitute kales, cauliflower, bok choy and tomatoes
• Berries - are high in antioxidant and contain the vitamins needed for muscle growth.
• Brown rice and Quinoa – are rich in vitamin B and are known to slow down digestion
• Apples and fruits- are rich in fiber that cleanses the system and allows for nutrient absorption
It is advisable to purchase local organic foods so as to avoid toxins. Such foods are said to give the body more nutrients than any other types of food. Alcohol consumption should be restricted since it is known to restrict growth. The above listed healthy muscle building foods should be consumed regularly but one must remember to go for muscle building exercises to help improve your overall health and muscle tone.
