You head to the gym as often as you can and cut all the calories possible, but you still can't seem to build up muscle. You may be wondering how this is even possible, and we'll tell you how: You aren't eating the right foods.
It doesn't matter how often you exercise and how many calories you cut - if you aren't eating the right foods every day, it's impossible to lose those extra kilos and add some well-defined muscles.
Proteins have long been recognised as muscle-building foods, and they are, but a variety of foods are needed to build lean, solid muscles. Here's a list of the foods you need to include in your daily diet to build up muscle…
These are the most important foods if you’re trying to build up muscle
Although not a food, water is important because about 80% of your muscles are comprised of water. If you’re injured, your body will take longer to repair your muscles if they’re dehydrated, so drink up!
Almonds are rich in vitamin E, a nutrient that helps you recover quickly from an intense workout by helping muscles grow and preventing muscle damage.
Yoghurt is a great source of protein and carbohydrates, which aid muscle growth and help you recover quickly from workouts. If you choose Greek yoghurt over regular, you’ll get up to twice the protein.
Experience the ultimate muscle-pumper that has the fitness freaks crying, ‘NOT FAIR!’
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.
Take the "work" out of your work-out... Keeping strong, lean, tight muscles is so easy! Find out how here…
Eggs contain high-quality protein that’s key for building up muscles and maintaining energy. They’re also chockful of antioxidants and contain all nine amino acids. But don’t fall for the myth that raw eggs are better for you – your body only absorbs 50% to 65% of the protein in raw eggs, as opposed to 91% to 95% in cooked eggs.
Salmon is packed with high-quality protein as well as omega-3 fatty acids, which many studies have tied to a lower risk of diabetes
and heart disease
. While omega-3s can reduce the breakdown in muscle protein after a hard workout, the amino acids in salmon help muscles recover and rebuild. Opt for wild-caught salmon, as it contains much for omega-3s than farm-grown salmon.
Grass-fed animals are a top source of conjugated linoleic acid (CLA), which regulates body fat
. Hundreds of studies have shown that CLA helps build up muscle. Grass-fed beef is also high in zinc, which helps maintain testosterone levels to promote muscle growth.
There you have it – the foods that will help you build up muscle without even trying.
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