10 Foods That Help You Build Muscle

Most of us realize we need protein in order to build muscle. Lifting weights and strength training damages muscle fibers, and this sparks a repair process causing muscles to grow. We require the amino acids within proteins as the building blocks for this growth.

Something else we also need is fat. Despite popular opinion, fat does not make you fat. In fact, if you don’t eat enough your body will begin to store it. Nonetheless, let us not forget about the carbs providing us energy in the gym.

We have explored  good nutrition in the past. Today, we want to focus on the top foods that help build muscle and cut body fat.

Whole Eggs: The best thing about eggs is the cost. Eggs are cheap, and one egg contains 7 grams of protein, plus they contain vitamins and minerals that help boost testosterone.

Quinoa: This gluten-free grain supplies a complete protein, with all 8 essential amino acids. For those looking for an alternative to meat, quinoa is for you.

Fish Oil: Eating plenty of fatty fish helps to lower body fat and boost testosterone. If you are not able to get enough, try taking a supplement.

Almonds: Looking for more alternatives to meat? Almonds have 8 grams of protein for every 1/4 cup. They are also a great source of magnesium and monounsaturated fats.

Salmon: This is an impressive 20 grams of protein for every 100-gram serving. For best results, choose only wild salmon. Farm raised don’t have the same levels of the all-important omega-3 fatty acids.

Cottage Cheese: A 1/2 cup of low-fat cottage cheese is 80 calories, but contains 14 grams of protein. You can’t beat that.

Flax Seeds: This is great to add to your cottage cheese, maybe with some yummy berries. Flax seeds contain omega-3 fatty acids, fiber, and protein.

Oysters: Like Salmon, Pacific oysters contain 20 grams of protein within a 100-gram serving. They also supply minerals needed for protein syntheses like magnesium and zinc.

Chicken: With only 4 grams of fat, a 100-gram piece of white meat contains a whopping 31 grams of protein. The protein-to-fat ratio in chicken is top shelf.

Spinach: This is a super food. Spinach not only protects you from muscle and bone loss, but also helps to protect you from cancer and heart disease.

If you would like to talk about more foods that help build muscle, or need more information, please contact us.