Building muscles is a common dream of every man. Everyone wants one such physique. And, if you become able to build them with just eating, then it is a double treat of course. There are a number of foods which help in building muscles and give you a good physique. Let’s find out some of those muscle building foods.
Before having those foods, you have to first understand that, it’s not advisable to depend on protein powders not only because they are not effective, but they can also influence the healthy negatively for a longer term.
Our body needs a constant supply of quality foods to function properly and sustain lean muscle growth.
Eggs are rich in high-quality proteins which go as heavy 6 grammes. It also contains a good amount of vitamins A, E, K and B, minerals like calcium, zinc and iron apart from eight essential amino acids. This makes eggs one of the most complete and versatile and muscle-building foods. The yolk in eggs full of B12 and “good” (HDL) cholesterol thus play crucial roles in building muscles.
This is a good source of muscle-building proteins and healthy fats. Contents like omega-3 fatty acids it helps in muscle building. The omega-3s in salmon are good to reduce insulin resistance, thus decrease the fat storage. They can also boost the muscle protein synthesis.
Similar to salmon, sardines, trout and oysters, herring is low on cholesterol. It contains a good amount of protein and heart-healthy omega-3 fatty acids along with creatine, and a great source of vitamin D, B12 and selenium. Selenium helps form DNA and acts as an antioxidant to prevent the damage caused by free radicals.
Wheat Germ is a slow-digesting healthy carb. However, it can be used as breading on chicken and fish, topping for cereals and salads. This contains large amounts of protein and carbohydrates which can help you build muscles.
Brown rice is rich in proteins, calcium, magnesium, fibre, selenium, thiamine, potassium and manganese. This can help to reduce insulin spikes, improve overall health and help you trim your waistline faster.
It contains manganese, which helps the body to synthesise fats. It’s also very satiating so it can help you to stay full for long and supply you with energy to last throughout the day. The high amount of gamma-aminobutyric acid it has can boost growth hormone levels by up to 400%. To get maximum nutritional benefits, soak it in hot water for two hours before cooking.
Watermelon is a fast-digesting carb. Both the flesh and the rind of watermelon are rich with the amino acid citrulline, which is easily converted to arginine inside the body which accelerates recovery. On the same time, arginine boosts levels of HGH and contributes to bigger gains in muscle strength and size.
Spinach promotes health through its rich supply of nutrients such as calcium, iron, vitamins C, A, K and antioxidants, it also stimulates weight loss by slowing the digestion of fat and keeping hunger at bay. This increases the muscle strength and size by speeding up the body’s conversion of protein into muscle mass.