It takes more than exercise to build muscle. A proper diet is critical to gaining strength and power, providing muscles with the nutrients needed to grow. All muscle-building begins with protein, which contains 20 amino acids, including all nine essential amino acids not produced within the body. These amino acids build muscle tissue. Foods with a balanced variety of essential and non-essential amino acids provide complete proteins for muscle-building. Some foods will even contain vitamins and nutrients that assist protein's muscle-building abilities.
Almonds
While they contain 6 g of protein per oz., almonds also deliver alpha-tocopherol vitamin E, the form most easily absorbed in the body. A powerful antioxidant, vitamin E benefits muscle building by eliminating harmful free radicals. Without free radicals causing damage, muscles recover faster from workouts and begin growing sooner. Almonds even have monounsaturated fats and magnesium, which aids in protein synthesis.
Beef
Long recognized for its protein content, beef contains a number of other nutrients essential for muscle building, such as iron and zinc. Beef also contains creatine, an amino acid that provides energy for strenuous muscle-building activity.
Chicken
A versatile protein, chicken may be prepared in a number of ways and included in countless recipes to help keep your diet fresh. A 4 oz. skinless chicken breast delivers 24 g of protein for only 120 calories and 2 g of fat, according to My Fitness Pal.
Brown Rice
Eating quality complex carbohydrates may also assist with muscle-building. Complex carbs provide the body with needed energy to fuel muscle-building workouts. Simple carbs, like fruit juices and energy drinks, break down almost immediately within the body, providing an immediate energy boost. But if that energy isn't used right away, it gets stored in the body as fat. In comparison, complex carbs break down slowly, delivering a more consistent energy source. Brown rice and other whole grains are excellent sources for complex carbohydrates.
Eggs
One of the best sources for biological protein, eggs provide more beneficial protein per calorie than even beef. However, it's important to eat the egg yolk. Not only does it contain protein, the yolk also has vitamin B12, which aids in muscle contraction and fat breakdown.
Salmon
Salmon is loaded with valuable Omega-3 fatty acids not to mention quality protein. In order to build muscle, you need to replenish your body's protein before it breaks down existing supplies. Omega-3 fatty acids play an important role in this process, as it slows protein breakdown, resulting in improved recovery time after workouts and optimal muscle growth.
References
- Inside Out Health Online Magazine: Top Muscle Building Foods
- Men's Total Fitness: A Guide to the Best Muscle Building Foods
- My Fitness Pal: Calories in Grilled Chicken Breast Grilled Skinless Chicken Breast
- College Body Building: Muscle Building Foods
- Nut Nutrition: Almonds
- Fox News: Top 10 Foods to Build Muscle
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