There are many foods that naturally promote muscle building and fat burning. In fact, food is the most anabolic or muscle building stuff on earth. The macronutrients known as proteins, carbohydrates and fats all play direct roles in the processes required for building muscle and burning fat. Your diet is one of the single most important factors for achieving fitness goals and maintaining overall health and wellness. Add these powerful foods to your diet to build muscle and burn fat.
Lean Proteins
Lean sources of protein like chicken, turkey, fish, eggs and lean cuts of beef and pork help to build muscle and burn fat, according to "The Abs Diet" by David Zinczenko. These foods contain amino acids, which the body uses to build muscle. Lean protein also increases fat burning due to its thermic effect on meals, meaning that it causes the body to expend more energy in digesting.
Healthy Fats
Often overlooked when it comes to building muscle and burning fat, healthy fats have a potent effect on metabolism, according to the Muscle & Fitness article "Five Fat Fighters" by Matthew Kadey. In particular, Omega-3 fish oil and conjugated linoleic acid (CLA) have potent natural anti-inflammatory and muscle building effects. Fats like olive oil, nuts and seeds and avocados play a direct role in the production of fat burning and muscle building hormones.
Carbohydrates
Carbohydrates help build muscle in several ways. Low-glycemic carbs give you long-lasting energy to hit the gym with all you have. Examples include brown rice, whole-grain pastas and breads and sweet potatoes. Meanwhile, high-glycemic carbs make excellent post-workout choices to spike insulin and replenish muscle glycogen. Try taking 60 to 100 g of dextrose, maltodextrin and/or waxy maize immediately after your workout, recommends Jordana Brown in "The Carbo Rater."
Fruits and Vegetables
Fruits and vegetables contain vitamins and minerals that are essential to fat burning and muscle building. They also deliver potent antioxidants that have many health benefits, including boosting metabolism. Berries, apples, grapes and other brightly colored fruits and vegetables contain these polyphenol antioxidants. Vegetables like broccoli, spinach and brussel sprouts also make excellent additions to your diet, according to Zinczenko.
Whey Protein
Whey protein builds muscle because it is quite literally the fastest digesting protein available, according to "Top Ten Supplements You Can't Live Without" by Jim Stoppani. "Optimum Anabolics" author Jeff Anderson recommends taking 30 to 50 g of whey protein immediately after your workout to promote fast muscle recovery. Adding whey protein to your diet as a healthy snack can help promote fat burning by accelerating metabolism and balancing blood sugar levels.
Dairy
"The Fat Burning Bible" author Mackie Shilstone recommends low-fat dairy for its many healthful benefits. Dairy products contain high amounts of calcium, which directly impacts fat burning and may inhibit the storage of body fat. Moreover, calcium builds strong bones to prevent injury. Dairy also contains high protein and the low-glycemic sugar known as lactose.
Coffee and Tea
Coffee is a natural thermogenic, meaning that it speeds up metabolism. The caffeine increases mental focus, enhances muscle performance and decreases hunger. Tea contains natural polyphenol and catechin antioxidants that accelerate metabolism, according to Anderson. Green tea in particular contains the fat burning antioxidant known as epigallocatechin gallate (EGCG).
References
- "The Abs Diet;" David Zinczenko; 2004
- Muscle & Fitness Presents 2010 The Ultimate Supplement Handbook; "Five Fat Fighters;" Matthew Kadey
- Muscle & Fitness Presents 2010 The Ultimate Supplement Handbook; "The Carbo Rater;" Jordana Brown
- Muscle & Fitness Presents 2010 The Ultimate Supplement Handbook; "Top Ten Supplements You Can't Live Without;" Jim Stoppani
- "The Fat Burning Bible;" Mackie Shilstone; 2005
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