Foods that build muscle and muscle building foods

Foods to Build Muscles

More than ever before, people of all ages have come to realize the benefits of eating healthy. There is more awareness today that eating the right foods can help prevent disease, build muscles and lead to a much better quality of life. While it is appreciated that eating foods is important for building the body, one needs to eat the right foods at the right time, otherwise, one will just become obese. Secondly, it is important for all individuals to understand that while eating the right foods can build the body, one also has to perform some type of exercise. Eating food and exercise work in unison. Muscle building is dependent on the right type of food and regular exercise.

The topic of foods that can build muscles is confusing and often difficult to understand. Almost every week a new food is introduced with miraculous properties. Unfortunately, many publications on foods have manufacturer bias and often have no valid science behind the statements made. There is no question that food can help build muscles in people of all ages and in both genders. The right type of food is also essential for repair of any damaged muscles and prevent additional injury. But it should be understood that there is no one food out there that alone can help build muscles. One needs to consume a variety of foods. Plus, building muscle with foods is not a one shot deal but has to be continued for a long time.

For athletes and sports individuals, exercise is second nature but for all the rest of the people, it is essential to perform some type of physical activity in order to build muscles with food. Just like one needs to eat every day, one should also exercise on a regular basis. Without exercise, all the food you eat will only make you obese.

Eat Carbohydrates
To build muscles, it is important to eat not only high protein containing foods, but also foods with complex carbohydrates, unsaturated fatty acids, fruits and vegetables. Carbohydrates are vital as they provide an instant source of energy while you are working out. If your body does not have carbohydrate reserves, it will start to breakdown the protein from your muscles as a source of energy- and you certainly do not want that to happen. To build muscles, your diet must contain at least 30-50% carbohydrates or about 1200-1500 calories per day. Try and seek foods with complex carbohydrates with a low glycemic index (e.g., Brown rice, quinoa, oats, sweet potato, wholemeal bread or wholemeal spaghetti) because they are broken down slowly by the body and also have low sugar content. These foods are great for workouts and provide the energy required for explosive speed, such as in weight lifting.
Eat unsaturated fats
It is also important to know that not all fats are bad. There is now good evidence indicating that certain unsaturated fats may actually be good for the body. The unsaturated fats like olive, peanut, sunflower or canola oils can help lower blood cholesterol and even protect the heart. Other sources of these fats include fish, nuts, variety of seeds (flaxseed and pumpkin) and soy products.
Do not eat Trans fats
Whenever possible, avoid saturated fats because they are not good for health. Trans fatty acids have a tendency to deposit in your blood vessels, cause heart disease and also make you obese. Foods with high saturated fat content that should be avoided include the following
o Candies and most chocolates
o Processed foods
o Snack foods
o Meats with high fat cuts
o Lard
o Fried foods
Consume Fiber
Building muscles also means eating plenty of fiber. This means a variety of green vegetables because they contain many vitamins, minerals and other substances with antioxidant activity. Fiber also regulates your colon and prevents constipation.
Easy on the Salt
Limit the salt intake because too much salt can lead to retention of water and swelling of the body. When you get dehydrated drink ample water.
Do not eat all the time
Many athletes feel that to build the body, they need to eat all the time. This is an erroneous belief. The body needs to rest, just like you need sleep. One has to eat at regular intervals so that the body has time to rest and recover. One needs to have a consistent schedule for eating otherwise; one will quickly develop excess weight gain.
Have breakfast
If you are going to eat one meal a day, then it has to be breakfast. This is the most important meal asides from your pre and post workout meals. Eat breakfast packed with protein, fiber and carbohydrates and that will help keep your metabolism going on for most of the day.
Small Meals
Try and eat small amounts of food more frequently rather than 3 or more huge meals. The small meals will keep you from getting hungry. The small meals may consist of nuts, seeds, vegetables or fruit.
Do not eat late
Do not eat just before bedtime if you want to build muscle. The reason is that all the food you eat at night is simply broken down into fat, instead of energy required for muscle growth. At night, most of the body’s biochemical processes slow down.
Ample Water
Drink ample water throughout the day. When you become dehydrated, the body’s energy resources are directed away from building proteins. You do not have to drink gallons but sip a little water throughout the day.
Eat Fresh
Rather than spending money on health supplements, spend the money on buying fresh fruits and vegetables. These foods contain more vitamins, mineral and natural substances and are a lot cheaper than supplements.
Exercise
It is important to remember that exercise is a vital component for muscle building. To ensure that you have an adequate level of protein in blood eat a small meal prior to a work out. Diet is just as important as exercise i.e. and the type of food you eat is critical.
The Best Foods to Build Muscle
For the athlete the field of nutrition has become complex and difficult to decipher. Everyday new foods are being recommended for build muscle but unfortunately there are a few randomized studies done to validate all the facts. However, over the years, experts in nutrition have recommended the following foods for building muscle. These foods include the following
Water –even though not really a food, it is a vital component of any muscle building process. Water is essential for the function of most organs in the body. It is recommended that one drink ample water and remain hydrated while trying to build the body. When dehydration occurs, the body’s resources are deviated from normal bodily functions. For adult men, at least 8-11 glasses of water and for adult women, 6-8 glasses of water are recommended. Further during intense workout, one should liberally drink water. Use of other beverages is not recommended as this may contribute to unnecessary calories.

Brown Rice is a very good source of protein. This whole grain is packed with complex carbohydrates and can provide energy for many hours. Regular consumption of brown rice can help lower body fat and enhance function of other hormones.
Like lean meat, chicken is the most basic essential food for all people who want to build muscle. Lean white chicken meat is abundant in protein and contains very little fat. More important, chicken can be cooked in many ways, has great taste and is easy to digest.

Cottage cheese has always been promoted as a food to help people lose weight, but this dairy product has many other benefits. It is low in fat and sodium and contains several vitamins and many amino acids. There are many varieties of cottage cheese but overall they all have similar benefits. The high content of casein protein is one of the key reasons why athletes and bodybuilders eat kilograms of cottage cheese every year. Casein is slowly digested and can provide energy for long periods. To increase the palatability, one may add salt, sugar or a variety of fruits.

Eggs should be part of all athletes’ diet. This solid food with ample vitamins and proteins delivers high protein with a low number of calories. The protein in eggs is also readily utilizable and useful for growth of muscles. It is preferable that the eggs are consumed boiled or raw. For athletes who are worried about the high cholesterol from eggs, avoid the yolk.

Fish is the ultimate food for building muscles. For example, salmon is packed with proteins and contains very little fat. Plus, the fat in the salmon is primarily unsaturated and this has many health benefits. More important, most fish contain vitamins and minerals. If you have a choice and can afford seafood, fish is the food to go with.

Fruits are recommended for athletes who want to build muscles but not for their protein content but for their nutritional benefits like vitamins and minerals. Some fruits like apple also have high fiber content and help regulate bowel movements. Almost any type of fruit can be consumed but to avoid monotony it is important to have variety. For example, avocado is a tropical fruit with a high content of unsaturated fats, potassium, dietary fiber and many vitamins. When eaten regularly avocados can lower blood cholesterol. Avocado slices can be added to salads, burgers, and almost any type of hot dog.

Meat, especially lean meat products are also an excellent source of protein with a low number of calories. What is distinct about meat is that it is also packed with many minerals and vitamins. It is important to avoid the fat in meat as this contributes to extra calories. Just imagine cows only fed grass end up making enormous amount of delicious steak. So you can imagine what can happen to you if you eat even better vegetables compared to grass?

Milk is also a vital food for athletes and bodybuilders. The importance of milk cannot be understated; it is a food with many amino acids, vitamins and minerals. Moreover, milk is easily digested and is readily available. For people with lactose intolerance, there are also lactose free products available.

Nuts. There are many types of nuts that have good nutritious value. Many are packed with minerals, unsaturated fatty acids and vitamins. Some of the nutritious nuts include almonds, pecans, walnuts and Brazil nuts. These nuts should not be a substitute for healthy food and instead can be consumed as a snack. Most nuts have high protein and very little fat content. Nuts also are palatable, easily portable, require little or no cooking and also stimulate the mind.

Oysters have been consumed by humans for centuries and for a good reason. They are an excellent source of calcium, iron, selenium, zinc, magnesium, and potassium as well vitamins A and B. Oysters have very low fat content but are rich in proteins. Oysters lose some of their nutritional benefits when cooked, so you have to eat them raw. The other added benefit of oysters is that are considered to be aphrodisiacs and enhance sexual desire- so it is a win win situation.

Oils are essential for all athletes. Always select cooking oils made from unsaturated fatty acids. These fats have many health benefits including lowering blood sugars and protecting your heart. Oils that you should select include canola, olive or peanut oils. Others include soy, corn, sunflower or sesame seed oils. Canola oil is said to contain the least amount of saturated fat and is highly recommended.

Quinoa is a grain which is rich in protein. The plant closely related to species like beetroot and spinach and is native to South America. Quinoa also contains a high number of fiber, plus minerals like magnesium and iron. Unlike many other foods, it lack gluten and relatively easy to digest. The protein content of Quinoa is much higher than whole wheat and even brown rice. It is considered a possible crop for NASA for long distance space exploration.

If there is one food that tops the list for protein content, it has to be soya. Almost all soya foods are jam packed with protein and very little calories. More important, soya foods have enormous amounts of vitamins and minerals. For people who do not eat meat, soya is a great substitute.

Vegetables-there is no one specific vegetable that can help build muscles. Over the years, a number of vegetables have been recognized to help build muscles when consumed in combination. The vegetables like spinach, broccoli, kale, green peppers, squash, beets, carrots, and cauliflower are highly recommended. These vegetables contain very little fat but are packed with a variety of minerals and vitamins. For example, beans contain a significant amount of both soluble and insoluble fiber. Besides providing ample protein, beans also help lower cholesterol and relieve constipation. Beans are also rich in complex carbohydrates, iron and folate.

Wheat Germ is abundant in many minerals and fiber. It is also a great source for unsaturated fatty acids. Wheat germ has complex carbohydrates which are slowly broken down by the body. Thus, the food is ideal for workouts and endurance training.
Whole grains should be an essential part of any diet. All types of grain are excellent sources of vitamins, minerals and complex carbohydrates. Even better is the fact that when whole grains are eaten regularly, they lower the risk of diabetes, heart disease, and reduce the risk of constipation. Typical foods that contain whole grains include brown rice, buckwheat, oatmeal, popcorn, whole wheat bread, paste and wild rice. It is important to eat a variety of whole grains because this helps relieve the monotony and makes the food more interesting.

Yogurt is well known for its high content of proteins, calcium vitamins, complex carbohydrates and many minerals. Yogurt is even richer in nutrition than milk. Even lactose intolerant individuals may tolerate yogurt products better than milk. Yogurt is even a great product for people who have a sensitive colon. The amount of fat content in yogurt does vary and hence one should read the labels. For people who want to build muscles they should avoid the Greek or Mediterranean yogurt which is often rich in fat.

Conclusion

There are many foods that can help build muscles. For the athlete or the average consumer it is important that there is no one magical food that can build muscle. Building of muscles requires some type of exercise-this does not mean that everyone indulge in heavy weight lifting. It means that some type of physical activity is recommended otherwise, just eating food, even the best foods, will only cause weight gain. Finally, because there are so many foods touted to have all types of health benefits, it is vital that the consumer learn to read labels. The foods that you should be eating to build muscles should contain complex carbohydrates, proteins and unsaturated fatty acids. If you eat fruits and vegetables, you will get all the necessary vitamins and minerals and will not have to rely on supplements.