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We all know that to get more muscle mass in your body, muscle training is inevitable. With intensive exercises every day, your muscles will definitely grow bigger in the way you expect. However, it doesn’t mean that only exercises can make what you wish. In fact, no matter how hard you try, how much time you spend on muscle exercises, your muscles will not grow and remain as you wish if you do not have proper and balanced diet. Notably, what you eat affects a lot to your health condition as well as appearance.
For those who want to get rid of fat mass and increase muscle mass, a diet with proper amount of protein, carbohydrates as well as other nutrients like potassium, magnesium, selenium, calcium, iron and other vitamins are extremely necessary. Furthermore, they have to follow the diet strictly to ensure the nutrients and energy supply.
Let’s find out top 10 superfoods for muscle building that you need to always keep in mind.
1. Chicken Breast
Chicken breast is rich in lean protein, vitamins and minerals, which are all beneficial for muscle building. Specifically, the protein in chicken breast works to accelerate the healing process of muscle tissue and other damaged caused by hard training. Meanwhile, other nutrients like B vitamins, niacin, selenium, zinc and iron directly nourish the muscle tissues in the body.
Add chicken breast into your daily diet and remember to get rid of its skin before consumption.
Whey and casein are two precious proteins in milk. While whey is easily converted into amino acids and absorbed into the bloodstream, casein is processed slowly in digestive system, thus ensuring the protein supply for the body in a longer time.
The other vitamins and minerals as well as carbohydrates and fats in milk also play an important role in nourishing and maintaining the strength of muscle and keeping the body hydrated.
For your information, milk has always been a great companion for women in treating various skin problems. For instance, it can make an effective treatment for dry skin.
Eggs have always been so well known for its impressive content of high-quality protein, which is essential for building muscles. Plus, the amino acids along with minerals like zinc, iron and calcium in eggs also contribute to the muscle building and recovery.
According to experts, besides directly aiding muscles inside the body, eggs also provide vitamins like vitamin A, B, E, K, folic acid and riboflavin to boost the body’s metabolism, facilitating the process of nutrients and fats turning into energy.
1-2 eggs are recommended to consume daily for better muscles building.
Another good source of nutrients that can benefit muscles is quinoa. In detail, the seeds possess a high quantity of protein but a really small amount of calories, which makes quinoa a perfect food for muscle building. The content of ecdysteroids in quinoa is an important element helping to boost the muscles mass and reduce fat mass.
There are many other valuable substances in quinoa like fiber calcium, vitamin E, potassium, phosphorus, folic acid and beta-carotene, etc.
5. Sweet Potatoes
Thanks to the high content of fiber and vitamins, sweet potatoes have become a smart choice for diet helping build muscles. Besides, the carbohydrates in the potato act to restore the glycogen lost during hard workout. Other nutrients like vitamin B6, C, E, D, copper, magnesium, iron and quercetin also benefit the body by improving overall health, burning fat and aiding digestion.
Salmon has been long seen as a valuable source of valuable substances such as omega-3 fatty acid, B vitamins and high quality proteins. Accordingly, salmon is extremely good for burning fat and building muscles. Other nutrients like selenium, calcium, magnesium, etc. work to help the repair and recovery of muscle tissues.
One source of protein, carbohydrates and fiber that need to be added into the list of superfoods for muscle building is legumes. While the protein in legumes works actively to build muscles, the fiber content in the ingredient helps increase the ability to absorb and use nutrients of the body. At the same time, complex carbohydrates in legumes ensure the supply of energy to the muscles for hard training.
If you want to lose fat and strengthen your muscles, never miss flaxseeds on the list of superfoods for muscle building. The ingredient is an ample source of healthy omegar-3 fatty acids, proteins and amino acids. Thanks for such nutritional profile, flaxseeds are able to reduce inflammation in the body, reducing the sore of muscles after training and boosting the healing process of tissues. Besides, it also has ability to increase energy and stamina provided for the muscles.
Learn more another benefit of flaxseeds at Home Remedies for Eye Infections.
Among foods that are good for muscle building, spinach is standing out for its nutritional value, which is extremely beneficial for the muscles. More specifically, the phytoecdysteroids in spinach have the ability to boost muscle growth up to 20 percent. Meanwhile, the calcium in the leafy green vegetable works to ease the strain in muscles, preventing cramping and other problems.
According to experts, spinach is also great in l-glutamine and amino acids, which are essential for muscle contractions. Into the bargain, spinach aids metabolic activities and improves overall health for human.
Our list will be incomplete if it lacks almonds, a kind of nuts rich in antioxidants, protein, fiber and vitamins. Aside from the capacity of wiping out free radicals, almonds can also boost energy, burn fat and reduce the risk of high cholesterol as well as heart diseases.
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