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Best Muscle Building Food

Tuesday, Jun 16, 2020, 9:38 am


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1.Chicken

Last, but certainly not least, chicken, like turkey, is an excellent source of lean protein, and it is also easy to find at the store and is generally inexpensive. It can pretty much be made in infinite recipe variations, added to salads or sandwiches, or eaten as a snack, but be sure to avoid eating the skin as it is high in fat.




2.Spinach

Setting all Popeye jokes aside, spinach really is a super food for strength and endurance. Research shows that the nitrates contained in spinach make the oxygen supply to our blood more efficient. Nitric oxide specifically helps to avoid loss of stamina through heat loss, a major side effect of exercise. Eat your greens!



3.Apples

An apple a day may keep the doctor away, but the polyphenols in apples also help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer. High in fiber, apples are a good pre-workout carb and make for an easy snack throughout the day.





4.Lentils

Unrefined complex carbs are an ideal food source post-workout. Lentils just happen to be the best, and they are also an excellent source of fiber and protein. They can be eaten cold in a salad, as a warm side dish or on their own, and you can flavor them pretty much however you'd like to!



5.Cottage Cheese

Slow digesting proteins are also important for muscle recovery and gain. While casein protein powders can be expensive, cottage cheese is essentially the same thing, and it is cheap...The best part is that slow digesting proteins are ideally consumed before bedtime, and so if you are reaching for a late night snack, her it is!





6.Black Beans

While carbohydrates have a bad reputation for weight maintenance, they are an essential part of anyone's diet when looking to gain muscle. Black beans are high in carbs and protein, but low in fat, and their fiber content makes you feel full for longer periods of time.



7.Olive Oil

Not only does olive oil provide energy, but as a polyunsaturated fat, it doesn't harm your cholesterol. In fact, it lowers it! With its anti-inflammatory properties, it relieves both muscle and joint pain, making it the perfect natural post-workout supplement while being inexpensive and ubiquitous.




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8.Beef

While beef might not be as healthy in large quantities as some other meat sources, it is important for building muscle due to its protein, cholesterol, zinc, B vitamins and iron content. Lean cuts of grass-fed cattle also have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle.



9.Yogurt

Yogurt is not only high in protein, but also contains calcium, Vitamin D, and potassium. It is mostly low in fat, or contains none at all, while remaining thick and creamy. For those with a sweet tooth, be sure to pay attention to the sugar content in order not to sabotage these benefits!



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10.Salmon

Recently hailed for the health benefits of its rich omega 3 fatty acid content (two grams per serving), salmon is also less caloric than many other sources of protein, including chicken, beef and other fish. While environmental contaminants have become of concern recently, organic farming remains a priority.



11.Almonds

A serving of almonds on a daily basis is an excellent source of protein and has the added benefit of being high in fiber. Almonds also contain heart-healthy fats. All of these factors help to keep you from munching on less healthy snacks throughout the day while feeling satiated.




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12.Eggs

Eggs contain high levels of protein, which in turn supports healthy muscle growth. As well as being highly adaptable in all types of cuisine from breakfast to dinner, eggs are filling too! Just be sure to limit the yolk intake in order to avoid spiking your cholesterol levels!



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