Best foods to Build Muscles
As a matter of fact there is not one specific type of food that is useful for building muscles but many many options. It is necessary when building muscles to eat variety of foods which are rich in nutrients, and to consume the right amount of proteins, carbohydrates, and healthy fats or certain nutrients.
In general, not consuming enough calories to maintain muscle growth can push the body in starvation mode which increases fat stores instead of decreasing them. Therefore in the event of exercise to build muscles while loosing weight at the same time, there is no need to restrict calories. But it is recommended to maintain a balanced diet of the required proteins, carbohydrates and fats, and the body composition will improve over time.
Protein is one of the nutrients to focus on for building muscle. A 2015 review published in the American Journal of Clinical Nutrition indicated that calorie-restricted, high-protein regimens led to weight loss, fat mass, and muscle mass preservation. When compared to low-protein and calorie-restricted diets, a high protein diet resulted in overall better conditioning and increased production of testosterone.
The following protein-rich foods have proven to be beneficial and miraculous in Building Muscles:
Eggs contain high - quality proteins, healthy fats, and essential nutrients such as Choline, and Vitamin B . These are essential for the production of energy in the body. Eggs also contain large amounts Leucine, one of the amino acids required by the body to add more muscle tissue.
2. Chicken Breast
Chicken is a rich source of protein, 85 grams of it contains about 26 grams of high-quality proteins. It also contains large amounts of vitamin B3 and vitamin B6 which necessary for the activity of the heart and body. Chicken meat also helps the body to perform its functions properly during physical activity but remember a good work out routine is vital with all that chicken, to convert it into muscle.
3. Turkey Breast
85 grams of turkey breast contains about 25 grams of protein. It exists in such a manner that Turkey Breast contains almost no fat, or carbohydrates. It is a great source of vitamin B3, getting adequate levels of B vitamins does help in gaining muscles.
Shrimp consists mostly of proteins, as 85 grams of it contains 18 grams of protein, one gram of fat, and a high amount of lysine necessary for muscle growth. Eating shrimps is an easy way to get great protein to build muscles without affecting much of the calories of the diet.
5. Fatty Fish
Fish such as salmon, mackerel, tuna , and sardines are rich sources of omega-3 fatty acids, which play a key role in maintaining heart health, brain function, and weight control. Fish also generally contain a high percentage of protein necessary to promote the growth of muscles.
6. Low-fat Meat
It is a rich source of iron necessary to transport oxygen to the muscles, protein, and amino acids, including leucine, which can stimulate muscle growth as mentioned previously.
7. Legumes and whole grains
They are a source of high-quality carbohydrates, and they contain small amounts of protein necessary for energy and muscle recovery, in addition to that they also contain fibers, vitamins, and antioxidants.
8. Dairy products
Dairy products which are rich in high-quality protein are Milk, Greek Yogurt, and Cheese. The proteins from dairy products help repair cells in the muscles, and a study published in The American Journal of Clinical Nutrition in 2007 indicated that milk proteins are better in promoting the growth of muscle. Consumption of milk proteins support muscle mass growth better than the soy proteins. A study published in the Journal of the International Society of Sports Nutrition in 2017 indicated that 9 grams of milk protein may be enough to stimulate protein synthesis (Anabolism) in the body after workouts.
Cheese is a rich source of protein, and the proteins in it are useful for building muscles, as casein represents 80% of its protein content, and this protein can be as useful as whey protein in building muscle. This is due to its slow absorption; Casein promotes prolonged absorption of amino acids, which are linked to an increased ability for the body to build muscles.
10. Nuts and seeds
Nuts and seeds are a rich source of protein and calories, as a handful of walnuts contains about 5 grams of proteins. The fats in nuts and seeds help enhance the absorption of fat-soluble vitamins in body, it is important to include them in nutrient-rich meals.
Foods to avoid to build muscle
In addition to the need to enhance the diet with healthy foods to build muscle, there are foods that are recommended to be avoided. Here are some foods that should be limited or completely be cut to build muscle, maintain a healthy weight, and general health.
A systematic review of 30 studies, published in the European Journal of Clinical Nutrition in 2018, indicated that sugar- sweetened beverages may be associated with a risk of weight gain and higher body mass index (BMI) in children and adults, as indicated by a study published in the European Journal. Journal of clinical nutrition in 2012 found that drinking fructose-sweetened beverages for 10 weeks reduced fat burning and metabolism compared to not drinking them.
Fried foods such as french fries, chicken fingers, and fried mozzarella sticks are a rich source of calories, and they also contain a high percentage of trans fats that are produced by hydrogenation, a process that allows oils to remain in their solid form at room temperature, and these fats are linked to an increased risk of heart diseases, weight gain and body fat. A study performed on animals, published in 2007 suggested that a diet rich in trans fats is associated with weight gain and increased abdominal fat even in absence of excessive intake.
One should not exclude carbohydrates completely from his or her diet, but must restrict foods rich in carbohydrates. Foods such as: biscuits, cakes, candy sugar, sweets, potato chips and crackers contains alot of refined sugars which are easily & excessively absorbed thus exhibiting a negative impact on weight. These foods should be avoided almost completely and must not be taken needlessly. It is also recommended to avoid highly processed foods, such as canned soups, sugary cereals, fast food, full-fat ice cream, ready-made pastries, and processed meat.