No matter how hard you work out, your muscles won't show bulk unless you pair exercise with a healthy diet. According to fitness specialist Jeff Bayer's AskMen.com article 'How To Get Ripped," you need to eat one gram of protein per pound of body weight to keep your muscle strength. While everyone trying to build muscle needs to eat a balanced diet with plenty of foods that will give you the energy to work out in the first place, certain foods are especially helpful at repairing and growing muscles after a workout.
Fish
Fish have all the protein of red meat, without the fat and subsequent health risks. They also have lots of omega-3 fatty acids. In the July 2007 issue of the "Journal of Physiology," researchers from the University of Montreal, Laval University and Baylor College of Medicine found that omega-3 fatty acids aid protein metabolism for effective muscle growth.
Soy
Soy comes in a variety of packages, including tofu -- the staple of many vegetarian diets -- and soy milk. It is packed with protein, vitamins and amino acids that help regulate protein metabolism and tissue growth.
Eggs
Besides being a tasty breakfast food, eggs offer a powerful dose of protein after morning workouts; one egg contains 5 to 6 grams of protein. Eggs are also rich in vitamins and amino acids, making them an effective energy source when you need a boost to exercise.
Almonds
Although it may seem an unusual source of protein, 1/4 cup has 8 grams -- and makes an easy snack if you're on the go. Almonds also aid protein metabolism and give you energy for working out.
Lean Beef
If you need a break from fish, lean beef is a smart choice for the health-conscious exerciser. In Cooking Light magazine's article "Food for Fitness," dietitian and trainer Dana Angelo White recommends including lean beef in a stir fry with rice and vegetables for extra protein, carbohydrates and vitamins.
Quinoa
Quinoa is a grain with a powerful punch of protein, making it especially smart for vegetarians who want a full meal of protein without meat. It's also gluten-free and has all the necessary amino acids for muscle growth.
Beans
Whether you eat them alone or in a tasty burrito, beans offer a healthy dose of protein. In the National Public Radio article "Fava Beans: A Little Spring On Your Plate" from March 28, 2007, Bonny Wolf states that the high protein content of fava beans has earned them the nickname "meat of the poor."
Peas
Don't be fooled by their small size: 1 cup of cooked peas contains over 6 grams of protein. Though commonly eaten as a side dish, they make a healthy addition to a post-workout meal.
Chocolate Milk
Chocolate milk may seem like an odd -- albeit delicious -- choice of muscle-building food, but milk is packed with amino acids that make it a smart snack choice after lifting weights. According to Jacob Franek's AskMen.com article "Top 10: Foods for Muscle Growth," it's also a great liquid for a whey protein shake.
Chicken Breast
Take the skin off chicken breast, and you've got "one of the leanest sources of protein," according to White -- and one of the tastiest. Just 3 oz. has 20 grams of protein and only 1 gram of fat. Chicken is also filling, especially if you make it part of a balanced post-workout meal.
References
- AskMen.com: How To Get Ripped
- AskMen.com: Top 10: Foods for Muscle Growth
- "Journal of Nutrition": Regulation of Muscle Protein by Amino Acids
- "Journal of Physiology": Long-Chain Omega-3 Fatty Acids Regulate Bovine Whole-Body Protein Metabolism
- Cooking Light: Strength-Training Foods
- National Public Radio: Fava Beans: A Little Spring On Your Plate
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