Performing resistance exercise is only part of the equation for building quality muscle. Supplying your body with the right foods is essential for increasing muscle protein synthesis, or the buildup of muscle proteins inside muscle cells. Research indicates that certain foods are more effective than others for boosting muscle growth.
Lean Beef
Researchers from the University of Kentucky explored the effects of lean beef consumption on muscle protein synthesis in young and elderly subjects. Participants randomly received a single serving of 30 g or 90 g of lean beef and were measured for muscle protein synthesis. At the end of the study, published in the September 2009 issue of the "Journal of the American Dietetic Association," scientists found that 30 g of lean beef increased muscle protein synthesis by 50 percent. The 90 g serving group did not experience a further increase in muscle protein synthesis.
Chocolate Milk
Scientists from James Madison University and Michigan State University examined the impact of chocolate milk on muscle repair and growth on soccer players undergoing training. They reported in the May 2010 issue of the "Journal of the International Society of Sports Nutrition," that subjects consuming chocolate milk after workouts for four days improved their muscle recovery by lowering creatine kinase, an indicator of muscle damage, compared to those consuming a high carbohydrate beverage.
Bacon and Eggs
In research reported in the January 2008 issue of the "Journal of Gerontology," scientists from Texas A & M University studied the effects of cholesterol on healthy older subjects performing resistance exercise. At the end of the study, subjects found that subjects with higher cholesterol levels who performed weight lifting three days a week for 12 weeks experienced a greater gain in muscle mass compared to those with lower cholesterol levels. Foods with cholesterol include eggs, bacon, chicken liver and shrimp.
Broccoli
Testosterone plays a crucial role in initiating muscle protein synthesis. Broccoli contains a phytochemical compound that decreases estrogen to prevent fat gain and water retention. Eating at least 1 cup of raw or steamed broccoli daily strengthens muscle-building testosterone in the absence of estrogen, according to the Muscle and Body website.
References
- Journal of the American Dietetic Association: A Moderate Serving of High Quality Protein Maximally Stimulates Skeletal Muscle Protein Synthesis in Young and Elderly Subjects; T.B. Symons et al.; September 2009
- Journal of the International Society of Sports Nutrition: Effects of Chocolate Milk Consumption on Markers of Muscle Recovery Following Soccer Training: a Rndomized Cross-Over Study; S.F. Gilson et al.; May 2010
- Science Daily: Surprise-Cholesterol May Actually Pose Benefits, Study Shows
- Muscle and Body Website: Big Eats
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