All of us dream of having a muscular and ripped body frame but fail to achieve it even after working out for months. Though we have all heard that regular workouts help in growing bigger muscles, but the truth is that workouts alone will not give you the results you want. You need to supplement your workout with the right kind of foods that will help you build strong and healthy muscles. Your diet must include foods rich in protein, healthy fats and healthy carbohydrates to build muscles and look ripped. Here are the top 7 superfoods that you must eat to build muscles.
Eggs whites are loaded with high-end proteins containing all 9 essential amino acids that are required for building and repairing muscles in our body. In facts, eggs are one of the best sources of valuable minerals such as iron, zinc and calcium as well. On the other hand, egg yolks are rich in vitamin A, K, E and various B vitamins, all of which together help in boosting our metabolism and transforming fat into energy. So, to build muscles, eat a minimum of 1-2 eggs daily by cooking them in any way – boiled, poached or scrambled.
If you wish to build muscles in a short time span, include lots of legumes in your daily diet as they are extremely nutritious source of fiber, complex carbohydrates and proteins. The protein helps in building and maintaining muscles whereas fibers assist in appropriate insulin response. On the other hand, complex carbs provide a long-lasting and stable energy supply. The best and widely available legumes include lima beans, pinto beans, black beans, navy beans, kidney beans, black-eyed peas, lentils and chickpeas.
Oily fishes, such as salmon, are considered to be extremely beneficial for muscle building. They help in burning fat and building lean muscles due to the presence of long-chain omega 3 fatty acids DHA and EPA along with high quality protein and host of B vitamins. Not only this, they are also loaded with various minerals including iron, calcium, selenium and magnesium which help in muscle recovery and repair. You can enjoy grilled salmon combined with green vegetables or salad twice a week for best results.
Chicken breast is another great superfood for building muscles as it is rich in lean protein and can be synthesized easily to build and repair muscle tissues as well as any other cellular damage that may have occurred during hard training. It also contains various pro-bodybuilding nutrients such as iron, vitamin B6, zinc, selenium and niacin. To derive maximum nutrients, grill, roast or bake chicken breast and have it along with salads and soups.
Quinoa is a wonderful superfood that is low in calories yet high in proteins, thus making it is the perfect food for building muscles. Not only this, it contains all essential amino acids to make up its protein content which helps in repairing as well as building lean muscles. It is also rich in calcium, riboflavin, iron, potassium, vitamin E, magnesium, phosphorus, beta-carotene, folic acid and fiber. Not only this, the ecdysteroids contained in quinoa boost muscle mass while lowering fat mass. It is also ideal for people who are following cholesterol-free and gluten-free diet. It is extremely easy to cook and can be added in salads, soaps or cooked with vegetables and meat.
Milk contains two types of high quality proteins including casein and whey. Whey protein gets broken down easily into amino acids and is absorbed readily by the bloodstream. However, casein takes a long time to be digested and thus acts as a steady source of protein for a long time for the body. It also contains various good carbs, fats, minerals and vitamins that the body requires for building muscles. Besides this, it helps in replenishing the electrolytes lost from the body during workouts. Drink 1 glass of skimmed milk every time you work out to allow the muscles to repair and rejuvenate.
Spinach is another great lean muscle food that works wonders for building strong and ripped muscles. The phytoecdysteroids contained in spinach can increase muscular growth by as much as 20 percent. The calcium present in spinach even helps in preventing cramping of the muscles while working out.
It also contains amino acids and l-glutamine which are vital for efficient muscle contractions. It also boosts metabolic rate and thus helps burn more fat. To derive maximum nutritious from spinach, eat it raw as a salad or drink fresh spinach juice. Alternatively, steam them lightly and add to your sandwiches.