Building muscle mass isn’t just a fitness issue; it also concerns other wellness elements, such as diet. Not only do you need plenty of carbs for energy and protein for muscle growth and repair, but there are several muscle-friendly foods which are greatly beneficial to your well-being, and can help you get the most out of your workouts in the process.
Eggs – The list for the benefits of eggs is as long as your arm; they are packed with folate, riboflavin, zinc, phosphorus, iron and vitamins B6, B12, D and E. On top of this, the proteins in eggs have the highest biological value, which means they are the best for supporting your body. If you’re concerned about the yolk’s cholesterol content, you actually need that little bit of yolk to facilitate muscle contractions and break down fat.
Almonds – This is the best source in the world for alpha-tocopherol vitamin E, which is a potent antioxidant that will reverse the effects of free radicals on your muscles. Plus, almonds are high in fibre and omega-3 fatty acids, and reduce your risk of diseases like Alzheimer’s.
Oily Fish – The omega-3 fatty acids found in fish like salmon and tuna decrease the breakage of protein after your workouts, and enhance the recovery process of your muscles. Plus, Louisiana State University researchers found that oily fish improves heart health and reduces your risk of type 2 diabetes.
Yoghurt – This is one of the few foods found in nature that contains Conjugated Linoleic Acid (CLA) – a special kind of fat that reduces overall body fat. Plus, yoghurt is the perfect combo of carbs, proteins and calcium you need for stronger bones and growing muscles.
Lean Red Meat – Red meat offers two, crucial muscle-building nutrients; zinc and iron, but more than that, lean read meat is the number one natural food source for creatine. When shopping, remember you want lean cuts; otherwise you’re eating products that are high in cholesterol.
Olive Oil – In healthy oils, monounsaturated fats work to prevent the breakdown of your muscles. Using extra virgin olive oil is even better because it contains high levels of vitamin E which, as you now know, helps to fight the effects of free radicals on muscle breakdown. Plus, olive oil has been known to reduce your risk of heart disease, colon cancer, osteoporosis, premature ageing and diabetes.
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