Diet Foods to help you Build Muscle, Lose Weight, and Keep Healthy – Part 2

by Maria on May 7, 2014

It’s a fact that building muscle will help you burn more calories, increase your metabolism, and burn fat faster.

Here are more muscle-building foods:

Fish

The fact is that to build muscle, you need to store new protein faster than your body breaks down the old stuff. Omega-3 fatty acids in fish can decrease muscle-protein breakdown after your workout, and improve recovery.

What is more, Omega-3 fatty acids in fish speed up your metabolism, promote healthy fat burning, and reduce your risk of heart disease, and diabetes. Salmon, tuna, and mackerel are the best sources of Omega-3 fatty acids.

Almonds

They are one of the best sources of alpha-tocopherol vitamin E – the form that is best absorbed by the body. Vitamin E is a potent antioxidant which prevents free-radical damage after heavy workouts, and speeds up recovery, and growth after a workout.

Besides, experts claim vitamin E is good for the brain, and lowers the risk of Alzheimer’s disease.

Two handfuls of almonds a day should do it, without gaining any weight.

Olive Oil

The monounsaturated fat in olive oil halts cellular breakdown, and therefore, muscle wasting, and weakness in the body.
Try to use the extra-virgin variety whenever possible-it has a higher level of free-radical-fighting vitamin E.
Olive oil, and monounsaturated fats have been associated with everything from lower rates of heart disease, and colon cancer, to a reduced risk of diabetes, and osteoporosis.

Whole grains

Whole grains are loaded with fiber, which means that they’re much healthier than the refined, and give you lots of energy which will last much longer.

Oats are one of the best sources of the carbs your body needs to produce energy, and it is fairly low on the Glycemic Index – meaning it’s not going to cause problems with your blood sugar levels. It gives you lots of fiber, is very filling, will prevent hunger later on, and will increase the amount of fat you burn. It’s helps with weight loss, and muscle building, and should be included in your diet every day!

Coffee

Caffeine fuels your workout with energy which helps you exercise longer, and is believed to directly stimulate the muscles. Also, it  helps you pump more repetitions.

Plus, it lowers the risk of Parkinson’s disease.

Skip it, if you have a history of high blood pressure.

Water

Muscle is approximately 80 percent water. For example, a study has found that protein synthesis occurs at a higher rate in muscle cells that are well hydrated, compared with dehydrated cells. The more dehydrated you are, the slower your body uses protein to build muscle.

In addition, drinking water protects you from heart attack.

 

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