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10 Foods That Build Muscle

By on August 27, 2012

When it comes to muscle building your diet should be an important part of your complete health regimen. A proper diet plan that specifies what you should eat, how much you should eat and also when you should eat is integral to any fitness plan.

It applies more so to someone aiming for building muscle growth. As diet is such an important part of muscle building, I am going to tell you about 10 foods that help you build your muscle. For building muscles, you need to take foods rich in protein and low in fat. Your food should help the body absorb the protein easily, in the right places and not let it degenerate due to heavy workouts.

Foods That Build Muscle

Yes, the muscle can actually start degenerating due to heavy workout as your body dips into muscle glycogen for energy. So you must augment your diet with energy foods, i.e. food rich in carbohydrates (ideally slow burning ones). Read on to know more about such foods.

Best Muscle Building Foods 

Eggs

Egg whites are ideal muscle building food as they are very high in protein and very low in fat. An ideal combination and hence number one on my list. Besides protein, eggs also give you vitamins, iron, zinc and folates.

Legumes

Legumes

Legumes and sprouted bean are very good source of protein, especially for vegetarians. Legumes also have lots of fibres that are necessary for good health.

Almonds

Almonds are high in protein and help your body recover from heavy workouts fast. A fast recovery is essential to ensure that your muscle is not using energy for burn out but for growth. 10 to 12 almonds a day is a good bet for anyone looking to be fit in body and healthy in mind. Almonds are considered to be excellent mind food too.

Water

Your body is 70 to 75 percent water. So water is very essential for anyone trying to build muscle. Try to drink minimum 5 to 6 liters of water every day. Drink a glass of water before starting your work out to prevent dehydration. Keep taking a sip or two in between whenever your mouth feels dry.

Olive Oil

Olive Oil

Olive oil has monosaturated fat that prevents muscle breakdown due to heavy workouts. So incorporate them in your daily food as cooking oil or salad dressing.

Coffee

I know coffee lovers will love this. A bit of caffeine in the body just before exercising dulls the body aches and helps you workout more intensively and for a longer time period.

Papaya

Papain, the main component of papaya helps the body to break down the protein you eat easily and thus enhances protein absorption.

Yoghurt

Yoghurt

Yoghurt has ideal combination of protein and carbohydrate to help in muscle growth. Carbohydrates provide the energy for exercising while protein adds to muscle growth. Yoghurt also helps in digestion of protein easily and quickly.

Ginger

Like coffee, ginger also decreases pain and helps you exercise longer.

Lean Red Meat

Lean red meat like poultry and turkey are high in protein and low in fat, which is the ideal food combination for you to build muscles.

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