If you want to build muscle, pay close attention to your diet, advises the American Dietetic Association. Healthy foods provide the vitamins, minerals and amino acids that working muscles need. Protein is particularly important. Those who strength train regularly need twice the dietary protein of the average couch potato. While food is crucial, what you drink also plays an important role in your quest for more muscle.
Fat-Free Milk
Fat-free milk is a convenient protein source that's especially beneficial for post-workout recovery, reports AR Josse of McMaster University. In a study published in "Medicine & Science in Sports & Exercise," Josse split a group of strength training women into two groups. One group drank a glass of milk after resistance training sessions, while the other consumed a sugary drink. Over a 12-week period, the milk drinking group gained more muscle and total body strength than the other group. They also burned off more body fat than the non-milk group.
Water
Water has no calories, and is crucial for exercise performance, the ADA states. Staying hydrated during workouts will maximize your performance and lengthen the time you can intensely exercise. To monitor hydration, check the color of your urine. If it's relatively clear, this means you're well hydrated. On the other hand, dark colored urine may be indicative of dehydration. Opt for natural water without added sugar. Some commercial water brands add vitamins and minerals to their drinks to make them attractive to athletes. However, they also tend to add generous amounts of sugar.
Green Tea
Hitting the weights significantly increases a harmful process known as oxidation, reports Vilma Simões Pereira Panza of the Federal University of Santa Catarina. Oxidation can delay the time it takes your muscles to recover between workout bouts, hampering growth. In research from the journal "Nutrition," Panza found that drinking green tea three times per day significantly reduced oxidation within the working muscles of research subjects.
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