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Top Ten Muscle Building Foods For The Perfect Body Shapes

by | Health & Wellness

Jun 8, 2020

Muscular strength promotes ease of movement, good posture, decreased risk of injuries, and physical attraction. To get muscle, you will need to not only engage in specific exercise but eat the right food that is rich in protein and other food elements. In this article, we have enlisted ten muscle building foods you should regularly take for healthy muscle and bodily strength.


1. Eggs


Protein is an essential food substance the body uses in the creation of muscle, and eggs have lots of it. The egg is delicious, nutritious, and very healthy, providing you with the raw materials to help you create the kind of physique that you want. Eggs are also full of vitamins, minerals, and amino acids, which will help support energy production so that your body will continue to create muscle without stopping.


2. Chicken Without Skin


Another food that must be on your menu if you want to achieve the body of a “Macho Model” is skinless chickens. This bird is packed full of healthy protein that helps you build muscle and supports weight management and bone strength. 

Chickens are also incredibly delicious, and they’re one of the muscle building foods with the highest number of recipes and preparation methods. Whichever area you are in the world, there are dozens of chicken recipes you can make with local ingredients. Most recipes can be found for free online.


2. Fish


If you don’t like meat, then you can opt for fish. Most of the bodybuilders you see can’t do without fish because of the protein and the omega-3 fatty acids. Fish is one of the muscle building foods that aid in weight loss or fat burning. Fat is the number one sworn enemy of gaining a rock-solid physique. 

Tuna and cod are low in fat and good for muscle growth, but they have high calories. So, if you get your hands on Salmon, it’s the better option since it’s one of the fishes with the lowest amount of saturated fat.


3. Fruits And Vegetables


Apart from protein and fatty acids, your muscle still requires plenty of minerals, vitamins, and antioxidants to grow. For this, you would need supply from the best source for these elements, which are foods and vegetables. 

To get the best results, we advise that you consume more foods with Vitamin E, beta-carotene, and Vitamin C, which are your muscles’ best friends. Top muscle-building fruits and vegetables include bananas, cranberries, pineapple, spinach, broccoli, kale, etc.


4. Nuts


You must add nuts to your food if you want to gain muscle. Nuts are the perfect blend of protein, fats, and essential minerals required for healthy muscle growth. Nuts have calories, reduce cravings, and small quantities come with plenty of valuable nutrients. 

Some of the best nuts for people who want to gain muscle include Brazil nuts, Almonds, Pistachios, Cashews, and Macadamia nuts. The best time to consume nuts is in the morning. You can add it to your cereal and so on. Nuts are also for snacking as against eating fast foods full of Trans fats, which can hurt your muscle gaining plans.


5. Chia Seeds


Aztec culture of the Central and Southern Mexico consider Chia Seeds to be of great importance for their staple meals. They believe it gives strength, vitality, and energy for their tedious farming and hunting professions. 

Chia Seeds have potassium, soluble fiber, antioxidants, omega-3, and omega-6 fatty acids. They are easy to consume, as you can add them to your protein shake or include them in oatmeal.


6. Lean Beef


Since ancient times, lean red beef has helped humanity retain the energy needed to sustain daily activities and survive predators. Studies also show that consuming lean meat from cattle will increase the amount of lean muscle, which is beneficial for muscle growth. 

Furthermore, lean beef is one of the most delicious muscle building foods options you have. There are hundreds of recipes for grilling, smoking, and cooking meat, with quality seasoning and essential preparation.


7. Beans


When planning your diet for lean muscle gain, you need to include beans. There are a variety of beans for you to choose, including kidney, black, and pinto, all of which contain substantial levels of protein. However, kidney beans are the best since they produce 14 grams of fiber and protein for every cup. 

Beans also have the advantage of blending effortlessly with other types of food, to increase flavor or provide essential minerals like sodium, magnesium, iron, and potassium, which your body needs in considerable quantity for muscle growth. 

Furthermore, beans are also rich in complex carbs that release energy slowly, which is suitable for gym time and exercise regimens. There are many ways to prepare beans for your muscle-building sessions; you can find videos of these online.


8. Shrimp


Shrimp are quality muscle building foods you need to add to your diet. They are full of healthy carbs and fats, and they supply protein without adding excess calories. Study shows that shrimp contains amino acid leucine which stimulates muscle protein synthesis and leads to an explosion of muscle growth. 

Like most seafood, shrimps contain vital minerals and vitamins, all of which your body is going to need when producing muscle. Shrimp goes well with salads, including fresh broccoli salad, Greek salad, Amish Macaroni Salad, Roasted Asparagus with Parmesan, etc.


9. Water


Drinking water is one of the most critical things for muscle building for several reasons. Water helps to lubricate the joints, thereby reducing cramping. Water also helps to prevent dehydration, which can cause a severe case of muscle loss, growth, and size. To have healthy muscle, you need to maintain regular and sustainable protein synthesis in the body. Without water, this synthesis will be impossible, so your muscle cells will begin to shrink. 

Furthermore, after eating tasty meals rich in protein, you need to engage in physical exercise to build muscle. Drinking water will increase exercise performance, promote endurance, and prevent fatigue during workout sessions. Water will also help you to sleep better. You require sleep for muscle healing, which completes the cycle of the muscle-building process.

By Sara Leandro

Sara Leandro is a certified health coach who helps others feel their best through individualized lifestyle changes that meet their unique needs and health goals. She covers topics ranging from health and productivity to relationships.

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