Posted on February 7, 2017
Muscle strengthening exercises and regular workouts are crucial for increasing your bodies muscle mass. Nonetheless, no matter how many weights you lift and how much sweat your break out in when working out this is not enough to reach your goals alone. You need to compliment this with the correct foods that will help your muscles grow and develop. What you eat throughout the day will have a massive impact on your progress. Our nutritional experts have put together a list of 6 super-foods to help build muscle that are super-easy to cook with.
As well as being a fantastic source of lean protein, chicken breast is filled with nutrients that aid the repair of muscle tissue and other cells that are damaged as a result of a strenuous workout. To get the most out of a chicken breasts lean protein try cooking it grilled, roasted or baked with no skin.
Egg whites are also very high in protein, an essential ingredient for muscle gain. They are also high in all the 9 essential amino acids which aid muscle growth and recovery along with calcium, zinc and iron. It is common for muscle builders to only eat the egg white, however the yolk also has a lot of essential properties. The yolk is abundant in folic acid, riboflavin and vitamins A, B, B12, E and K. These properties of the egg yolk make it great for aiding the bodies metabolism speed and turning fat cells into energy.
Try swapping regular potatoes for sweet potatoes in your diet. Their high carb content will keep you charged during a long workout and will also help to restore your energy levels after training. Sweet potatoes contain near enough no saturated fats or cholesterol and are a valuable source of vitamins and minerals.
Fish, in particular – salmon, has been examined as one of the best super-foods for muscle building. It is a great food source for aiding muscle growth, repair and recovery due to its high content of calcium, magnesium, selenium and iron. Salmon is a high quality protein and is rich in B vitamins and essential omega 3 fats. All these properties make it great for building lean muscle and burning fat. Try cooking grilled salmon with some green vegetables or salmon. If you are not a big fish eater try adding some fish oil supplements to your diet instead.
Chia seeds is a great option, especially if you are a vegetarian or vegan. These seeds are jammed with omega 3 fatty acids which have a natural inflammatory quality, helping to aid muscle recovery after a workout. Chia seeds are great for hydration, believe it or not these tiny seeds can hold 10 times their weight in water!
Pronounced ‘keen-wah’, this super-food is another excellent choice for vegetarians and vegans. It is low in calories and high in a protein that is made up of all 9 essential amino acids which can help build and repair the bodies muscles. Quinoa is gluten and cholesterol free and is jam-packed with nutrients including iron, magnesium, phosphorus, folic acid and beta-carotene. It really is a super-super-food! Try including quinoa in your soups and salads.
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