If you're trying to build up muscle and lose fat, it's important that you eat a variety of fruits, vegetables, carbohydrates, protein and healthy fats. Fruits and veggies are loaded with vitamins and minerals that are necessary for muscle recovery, while carbohydrates fuel your muscles so you're full of energy during your workouts.
Furthermore, protein helps build up and maintain muscle plus lose fat, and healthy fats also promote fat loss. The problem, however, is that lots of you struggle to eat enough foods from these different food groups. To make it easier for you, we're sharing seven foods you absolutely need to eat if you're trying to build up muscle and lose fat...
To build up muscle and lose fat, make these seven foods staples in your diet
Beef is critical to building lean muscle
due to its high content of protein, cholesterol
, B vitamins, zinc and iron. Make sure you only opt for brass-fed beef, which has much higher levels of conjugated linoleic acid (CLA) to help you shed body fat
while building up muscle.
Beetroot is a top source of betaine; a nutrient that’s been shown to increase muscle power and strength plus support liver and joint health.
#3: Brown rice
Brown rice provides long-lasting energy throughout the day and during gym sessions because it’s a slow-digesting grain.
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Let me make one thing clear…The secret you’re about to discover does NOT involve sweating till you’re soaked. And there’s no wallet-zapping memberships or new age body-twisting yoga either.
In fact, with this secret you can pump your muscles and feel surging energy and strength. Imagine maintaining your muscles without ever leaving your La-Z-Boy. That’s the power behind this little secret…
After one day you’ll feel a boost of energy
After two weeks you’ll be popping open jars and lifting grocery bags with a knowing smile
But after just one month your friends and family will be asking, “where do you workout?”
It’s high time to leave those torturous treadmills to the fitness freaks and hamsters. You’re smarter than that and with this one superhero nutrient you’ll be stronger, too.
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Oranges can help improve muscle strength, growth and endurance – especially if you eat them before workouts. They’re the ideal pre-workout snack!
#5: Sweet melon
Because sweet melon is pretty low in fructose, it’s one of the few fruits that’s actually a fast-digesting carb, making it a great carb to eat first thing in the morning after a long night of resting and fasting. It’s also one of the few good fruits to eat after workouts.
#6: Cottage cheese
Cottage cheese is packed with casein protein, the slowest-digesting protein you can eat, so it’s a fantastic go-to protein source – especially before going to bed. Why? Because casein protein prevents your body from using your muscles as an energy source while you’re sleeping.
#7: Whole eggs
Whole eggs are a complete source of protein, but also lend muscle-building benefits because of their yolk’s cholesterol
content. If you’re concerned that eating eggs will drive your cholesterol through the roof, don’t be – studies have proven that the cholesterol in eggs actually reduces LDL cholesterol – the bad type of cholesterol – particles in your blood.
Make sure you add these seven foods to your diet to build up muscle and loss fat!
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