Foods to Build Muscle

Whether your goal is to look like The Situation or just to add a little extra muscle to what you have now, the best way to do this is to eat a large variety of proteins, vegetables, fruits, carbs and healthy fats. Protein is an especially important nutrient to include in your diet when trying to build muscle instead of fat because protein has a high thermic effect, which helps to speed up your metabolism so you don't store too much of the fat you eat in food. It may sound unusual, but eating healthy fats is actually a good way to avoid being fat. This is because your body only feels compelled to store fat when you don't keep replacing those fats in your diet. It's important to include fruits and vegetables in your diet because these foods have essential vitamins and minerals that allow your body to recover from an intense workout. Carbs in your diet give you a large amount of fuel so you have plenty of energy to work as hard as possible while at the gym. Since all of these components work together to help you gain muscle and lose fat, you must have them all represented in your daily diet. Choosing the right foods to build muscle is a difficult subject for many people who aren't experts in nutrition. This article will walk you through some of the most important foods you can eat in order to achieve your goal of losing fat and building muscle.
First, you have to include a healthy dosage of red meat in your diet if you expect to build a lot of muscle. Red meat contains a large amount of protein, zinc, vitamin b-12, iron, creatine and carnosine. One of the main reasons red meat is so efficient in gaining muscle is because meat is nutrient-rich. This is because herbivores, like cows, retain these nutrients from grazing all day and having a large stomach to extract the nutrients. Next, include whole eggs into your diet. One whole egg contains seven grams of protein. It's important to eat the whole egg because the yolk of the egg contains half of the protein, most of the nutrients, cholesterol and vitamins A, D and E. With the amount of cholesterol in eggs, you can naturally increase your testosterone levels, which help for having energy and building muscle.
If you're on the thinner side and have trouble packing on weight to build muscle, I would definitely recommend including mixed nuts into your diet. Mixed nuts are caloric dense and contain mono and polyunsaturated fats, protein, fiber, vitamin E, magnesium, zinc, potassium and more. Essentially any nut works or you can even substitute with peanut butter, as long as it's organic and all-natural without extra salts and sugars added. Keep a good balance to your diet by including berries. Berries are great for building muscle because they are antioxidants that prevent serious diseases such as cancer and heart disease. Any kind of berries work and you can buy them either fresh or frozen.
Fish oil is another important essential for a diet intended for building muscle. Since fish oil is difficult to attain straight from a fish, a fish oil supplement is probably your best bet for getting this nutrient. Fish oil reduces inflammation of the joints and skin, reduces body fat and raises testosterone. Approximately 9000 mg of fish oil is recommended for a daily dose in order to build muscle. Spinach is the perfect vegetable representative for your muscle-building diet. Spinach is an alkaline food, which means it increases the amount of blood oxygen intake. Because spinach is so high in nutrients, it prevents muscle and bone loss as well as cancer and heart disease.
Finally, the best drinks you can add to your muscle-building diet are water (obviously) and green tea. Drinking two cups of water with every meal helps to prevent water retention, assist in muscle recovery and prevent dehydration during muscle-building strength exercises. Green tea is a natural diuretic and a powerful antioxidant. It increases fat loss, helps to prevent cancer and improves blood circulation and blood sugar. Be sure your source of green tea is authentic and not from a teabag.
Following these simple dietary rules will allow you to get that perfect, muscular body you've been dreaming of and allow you to be healthier and more energetic in the mean time.