According to MayoClinic.com, bulking up and building muscle can benefit you in a number of ways, including building stronger bones, keeping your weight stable, reducing your risk of injury during exercise and while performing tasks and boosting your stamina and focus during the day. While a healthy overall diet is important, certain foods can help you build muscle faster than others when combined with a proper exercise routine.
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According to StrongLifts.com, whole eggs are one of the best foods you can eat to build muscle and bulk up. Whole eggs contain 7g of protein per egg and are packed with vitamins A, D and E as well as cholesterol, which will help to increase testosterone levels, a key hormone for building muscle. The cholesterol content shouldn’t be a concern according to StrongLifts.com, as dietary cholesterol isn’t the same as blood cholesterol.
Lean Red Meat
Lean red meat is packed with protein, vitamin B12, iron, zinc, creatine and carnosine, all of which can help you build muscle when combined with a regular exercise routine. According to StrongLifts.com, grass-fed beef even contains omega-3 fatty acids, which are beneficial for reducing inflammation.
According to Men’s Health, almonds are one of the best sources of vitamin E, which helps to build muscles by protecting the body from free-radical damage after heavy workouts, leading to a faster recovery. Men’s Health recommends eating about two handfuls of almonds per day.
Part of the carbohydrate family, quinoa is higher in fiber than brown rice, gluten-free and is a complete protein. StrongLifts.com recommends eating it as a post-workout carbohydrate instead of your standard fare. Quinoa can be found in most large grocery stores or in natural food stores and health food stores.
Turkey is high in protein and low in saturated fat, making it an ideal food for building muscle. According to StrongLifts.com, turkey contains just over 0 g of saturated fat per 100 g serving, while the leanest beef has approximately 4.5 g of saturated fat per 100 g serving.
According to Men’s Health, salmon is high in protein and Omega-3 fatty acids, which can help to decrease muscle protein breakdown after an intense workout, which can in turn shorten your recovery time. To build muscle, your body must store new protein faster than it breaks down the old protein, according to Men’s Health.