Diet Foods to Help you Build Muscle, Lose Weight and Stay Healthy – Part 1

by Maria on May 6, 2014

If muscles were made from chips and beer, we’d look huge. The fact is, nutrition and fitness gurus insist that to build muscles we need to lift heavy weights and eat the right foods.

Here are the diet foods you should eat, if you want to build muscle:

1.     Beef

No food can beat the muscle-building power of red meat. Why?

For starters, you get complete proteins, and an amino acid which helps the insulin in your body to promote healthy growth of new muscle cells.

What is more, beef is loaded B-vitamins, zinc and iron– crucial muscle-building nutrients.

Plus, beef is the number-one food source of creatine—your body’s energy supply for pumping iron.

And last, but not least- selenium in beef protects men from prostate cancer.

Leaner cuts of beef are the best to eat, and they’re not too high in calories.

2.     Chicken

 Skinless chicken breast is fairly low in calories but high in protein.

3.     Eggs – the perfect protein

They are low-calorie sources of protein, and contain muscle-building amino acids, riboflavin, folate, vitamins D, B6, E, and vitamin B12 which breaks down fat, and is necessary for muscle contraction.

Plus, eggs are a source of an important nutrient called choline, healthy fats, and the minerals iron, phosphorous, and zinc.

 

 

4.     Cottage Cheese

It’s low in calories, and an excellent source of calcium, B-vitamins, and the slow-digesting casein protein which maintains your muscle growth for hours after a workout.

 

5.      Yoghurt

      Yogurt is an ideal combination of protein and carbohydrates for exercise recovery and muscle growth.

The extra carbohydrates from the fruity yoghurt varieties will boost your blood levels of insulin, one of the keys to reducing post exercise protein breakdown.

And more importantly, yogurt is one of the few foods that contain conjugated linoleic acid, a special type of fat shown in some studies to reduce body fat.

6.     Whey Protein

Whey protein supplements contain lots of fast-acting amino acids which help to increase muscle growth immediately after a workout.

However, it’s just a “supplement”, and not something to rely on entirely for muscle growth. Pair it with a healthy diet for best results.

 

                                                                        To be continued… in part 2

Leave a Comment

Previous post:

Next post: