Best Foods for Muscle Building

Powerful musclesareprobably the desire of every guy out there.However, it is no easy task building them. Success comes from the perfect combination of consistent training and the appropriate diet. It is advisable that your diet is rich in protein, which is one of the most indispensable natural substances for building muscle. Here are the top 10 best foods for packing the biggest protein and nutrientpunch, and they will make your workout in the gym much more effective.

1. Chicken breast

In a protein race, the champion mayjust be chicken, a common and inexpensive food. For every 100 grams of chicken breast, you get 30 grams of protein with a low fat content.The consumption ofthe protein and amino acids in chicken has a positive effect on the brain too, and enhances mental alertness, reduces anxiety and stress as well as improves blood pressure and heartbeat. Moreover, there are many different ways to prepare chicken, so you’re sure to find a dish to suit your taste.

2. Beef

Coming a close second to chicken breast, beef also has a high protein content, with 27 grams of protein in every 100 grams of beef. Beef isrich in magnesium and zinc, which are both crucial for protein systhesis. The secret ingredients placing beef in the top 10 areammonia acids. Ammino acidsare vital for strengthening your muscles, and they are highly concentrated in beef, more than in any other foods. In addition, the vitamin B12 in beef also plays a role in the process of transfering oxygen to muscle tissues, causing the amino acids to supply enough energy for high-intensity activities.

3. Salmon

When it comes to buildingup your muscles, salmon crushes the competition. 100 grams of wild salmon contains 25 grams of protein. Besides this, salmon is rich in omega-3 fatty acids, which work to reduce the risk of muscle protein breakdown after exercising and to improve muscle fibres. As a bonus, the omega-3 and vitamin D in salmon are the mainnutrients required for enhancing your eye-sight and ensuring healthy brain development.

4. Almonds

Almondsare relatively high in protein, with 100 grams of almonds containing nearly 21 grams of protein. At the same time, they are also a good source of vitamins and minerals, one of them being magnesium, which is regarded as most valuable in the process of energy metabolism, blood pressure maintenance, and protein synthesis.

5. Oysters

Oystersare a premium and expensive seafood, nonetheless, many people do not regret spending the money required to make oystersa part of their diet. A variety of nutrients actually make them good value for money. 100 grams of oysters contain up to 20 grams of protein. Oystersalso provide more zinc than any other food. Zinc contributes to a healthyimmune system, helping it produce antibodies for protection against infectious diseases, and also helps with keeping testosterone levels balanced in men.

6. Quinoa

Quinoa is respected as “the mother grain” in South Ameria. Where does this name come from? It is derived from its phenomenal nutritional value. Quinoa contains more protein than any other grain. A 100-gram serving of quinoa packs14 grams of protein. The protein quinoa provides is complete, with all nine amino acidtypes, of which lysine is vital for muscle maintainance and repair. Furthermore, quinoa has more calcium and iron than rice or wheat, and more fibre than any other cereal. The quinoa grain is surrounded by saponin, a bitter substance preventing animals or insects from eating it.As a result, quinoa is superclean as it can be grown without using pesticides. Because quinoa does not contain gluten, it is easy to digest and suitable for all ages.

7. Eggs

Egg are known as a rich source of high-quality protein. It is estimated that 100 grams of eggs contain 10.8 grams of protein. Eachegg is packed with about 2.7 grams of protein in the yolk and 3.6 grams of protein in the white part. Moreover, eggs are arich source of vitamins ( A, D, K, B1, B6,…) and minerals (zinc, copper, iron…), which are benefical for all parts of your body. Many people are afraid of the high amount of cholestrol in eggs. Yes, one egg does containabout 213 milligrams of cholestrol, but new studies have shown that the cholestrol in eggs is not a cause of high blood cholestrol. Saturated animal fat is the mainculpritresponsible for that. It’s therefore recommended that, instead of avoiding eggs, you lower your consumption of saturated fats and eat eggs freely. They can be enjoyed many different ways- boiled, poached, in an omelette, or scrambled. They’re a quick, healthy, easy meal option when you’re in a hurry.

8. Sweet Potato

80% of a sweet potato consists of carbohydrates, which are also critical for providing an energy source when building muscle. 100 grams of sweet potato contains just 2,7 grams of protein. Sweet potatoesare a great snack for anyone who wants to lose weight, because they contain minimal fat, have a satisfying sweet taste, and will keep you feeling full for longer.

9. Chocolate Milk

Many people think that milk is just for children, however, adults can also benefit from this animal food. Throw carbonated drinks away and pick up chocolate milk instead.It has several beneficial nutrients and is a great post workout recovery drink, as it contains proteins for muscle repair, and carbohydrates to replenish energy. The caffeine in the chocolate to boosts the carbohydrate uptake to your muscles as well.  It is so easy to prepare,not to mention delicious.

10. Pineapple

How amazing! The last place on our list belongs to one common fruit-the pineapple. Maybe fruits are not what you think of when you’re trying to build muscle, but pineapple is an exception. Pineapple contains good amounts of vitamin C,and also bromelein which helps to reduce muscle inflammation, enhance immunity, prevent cancer, and improve bowel health.

In conclusion, there are a variety of healthy foods for use when building muscle bulk and strength. When looking for the top foods for these purposes, keep in mind nutrients such as protein, carbohydrates, vitamins and minerals, which are essential for all human beings. Plus, the ten top foods we have listed should always be on your list to help you on your journey to becoming toned and fit. They are worth tryingin combination with your training program. In a short time you shouldsee remarkable results.

Author Bio

Richard Clayton

I’m an owner of a small gardening shop and a lawn care blog. I love gardening, especially lawn care. I can spend all of my free time taking care of my lawn and discuss about lawn care experiences with my friends, who have the same hobby as me. My web site is a playground of us, where we can discuss everything about lawn care techniques.