15 BEST LEAN-MUSCLE BUILDING FOODS TO EAT THAT MAKE STRONG BODY : BODY BUILDING

Posted on

[nextpage title=”1″ ]

Stock your kitchen with these foods to maximize your lean muscle gains.

1) Beef (from grass-fed cattle)

Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content. Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding bodyfat and building lean muscle.

Once outlawed by the nutrition police, forcing even the mightiest carnivore to consider trying tofu, beef is now back in fashion. Bodybuilders everywhere are trading in a skinless chicken breast or two for a nice, thick steak. And for good reason: Any way you slice it, beef packs some serious protein and other vital nutrients. But the buyer should still beware. Choose the right cut and you’ve got a high-octane muscle food; choose the wrong one and you could be sending your buff-to-blubber ratio in a downward spiral.

[/nextpage]

[nextpage title=”1″ ]

2) Beets

A good source of betaine, also known as trimethylglycine, this nutrient not only enhances liver and joint repair, but also has been shown in clinical research to increase muscle strength and power. Beets also provide an NO boost which can ehance energy and aid recovery.

3) Brown rice

A slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.

[/nextpage]

[nextpage title=”1″ ]

4) Oranges

Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts.

5) Cantaloupe

Due to it’s relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.

[/nextpage]

[nextpage title=”1″ ]

6) Cottage cheese (organic)

Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed. Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night.

7) Eggs

Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn’t due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found. If you’re worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.

[/nextpage]

[nextpage title=”1″ ]

8) Milk (organic)

Contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.

When you lift weights your muscles experience small tears, then heal over the course of a few days, growing bigger and stronger. By progressively adding weight, you repeat this process and gain muscle mass. If you just drink milk, without performing any form of weight training, it will not add muscle mass. Drinking milk in conjunction with a solid weight training program will garner the desired results. If you drink too much milk without increasing your activity levels, you may gain body fat instead of muscle mass

[/nextpage]

[nextpage title=”1″ ]

9) Quinoa

A complete protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulinlike growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains.

High in protein. I would classify quinoa as a carb not a protein, but for a carb quinoa actually has a lot of protein and the good thing is that it is a complete protein. This makes quinoa a good food choice for vegetarians.

Plant-based complete proteins are actually pretty rare, as most plant-based proteins are incomplete which means it is missing one or more of the essential amino acids. Quinoa has all of the essential amino acids and offers 8 grams of protein per cooked cups. This is almost double the 5 grams that a cup of brown rice provides. Quinoa is also high in the amino acid lysine which helps to build and repair tissue.

[/nextpage]

[nextpage title=”1″ ]

10) Wonka Pixy Stix

These contain dextrose, meaning this carb doesn’t even need to be digested — it literally goes straight into your bloodstream, getting those carbs straight to your muscles for the fastest recovery possible after workouts.

11) Spinach

A good source of glutamine, the amino acid that is important for lean muscle growth. In addition to glutamine, spinach can increase muscle strength and endurance.

Spinach is one of the most nutrient dense foods on the planet. Popeye got it right with this powerhouse but it is too bad he ate it out of a can. Fresh, organic spinach is much more nutrient dense and contains far fewer environmental toxins than the canned stuff. Most children and adults like the flavor and texture of fresh spinach over the canned alternative. Be sure to pump up your body with spinach on a regular basis.

Spinach is native to ancient Persia (Iranian regions). Arab traders carried spinach into India and China. Traders also brought this green leafy vegetable to the Mediterranean regions of Europe and eventually to the US. There are three primary types of spinach on the market. The most popular style on the market today is baby spinach, while one could also get smooth-leaf and savoy (which has curly leaves)

[/nextpage]

[nextpage title=”1″ ]

12) Apples

The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer. Other research also shows that these polyphenols can increase fat burning as well. That’s why it’s a good idea to make apples a preworkout carb source.

When the average person thinks of an athlete’s diet, they usually think of protein – and lots of it. The protein obsession in this country has gone so far as to create a lucrative market for powdered protein supplements, all targeted at people who want to gain muscle mass and lose fat. Protein is essential for building muscle, but what if muscle-building benefits could be found in something as simple as an apple? Research suggests that a powerful compound in the peels of apples could not only help you build stronger muscles, but combat excess body fat at the same time.

[/nextpage]

[nextpage title=”1″ ]

13) Greek Yogurt

Like plain yogurt, Greek yogurt starts from the same source: milk. Greek yogurt, however, has more protein (a whopping 20 g per cup) and fewer carbs (9 g per cup) than regular yogurt (16 g protein, 16 g carbs per cup). It’s also a good source of casein protein.

Yogurt’s touted health benefits typically refer to active probiotic cultures, low fat and high calcium, but if you’re a bodybuilder, yogurt’s high protein content might hold the most appeal. Protein minimizes muscle mass loss when you diet, maximizes muscle growth when you work out and helps your muscles repair themselves when you rest between workouts. Because it’s a compact snack, yogurt also is effective as a preworkout or post-workout food that won’t leave you feeling stuffed.

[/nextpage]

[nextpage title=”1″ ]

14) Ezekiel 4:9 Bread

Ezekiel bread is made from organic sprouted whole grains. Because it contains grains and legumes, the bread is a complete protein, which means it contains all nine of the amino acids your body can’t produce on its own — the ones needed for lean muscle growth.

Instead, it’s made with a complex balance of sprouted whole grains and legumes which are mixed with fresh yeast, organic gluten, natural cinnamon and raisins before being slow baked to retain the whole grain nutrients and enhance its distinctive, yet delicious flavour.

This results in a luscious loaf that is packed with fulfilling fibre, energising carbs and a source of protein.

Adored by elite athletes and bodybuilders, including Jay Cutler, this fab tastes fab simply toasted and topped with some tasty Peanut Butter for a protein packed snack.

[/nextpage]

[nextpage title=”1″ ]

15) Wheat germ

Rich in zinc, iron, selenium, potassium and B vitamins, high in fiber and protein, with a good amount of branched-chain amino acids (BCAAs), arginine and glutamine. This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein that’s a perfect food before workouts.

Boosts Muscle Health

One of the best sources of protein in a diet can come from wheat germ, and protein has a laundry list of beneficial attributes. Protein is integral in maintaining healthy muscles, repairing damaged tissues, regulating energy levels within the body, and aiding in homeostasis and overall system balance. Protein is also an essential dietary requirement for people wanting to get in shape and increase their muscle mass.

[/nextpage]

Leave a Reply

Your email address will not be published. Required fields are marked *