Building muscle is all about training hard and providing your body with the nutrients, proteins and fats it needs to recover and grow optimally.
To build muscle and lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building and maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.
But the process of muscle growth requires a lot more than just protein. Weight lifting also burns energy in the type of muscle glycogen, so your diet also needs to include a healthy serving of carbs to both replenish muscle glycogen stores and to boost insulin, a hormone that helps shuttle amino acids into the muscles.
For starters, one cup of low-fat cottage cheese has 28 grams of protein! It also includes high amounts of casein protein, great for night time. A low-fat cottage cheese makes a great protein packed snack anytime and can be eaten with pretty much anything.
This great fruit helps increase something called satiety. When satiety is increased in your body, you’re able to lose weight faster. Additionally they work as a strong antioxidant, so you can get rid of all of the impurities in your body which may be affecting your weight loss.
Fish oil has anti-inflammatory benefits that allow your body to recover faster from a heavy workout. Which means that you can exercise more frequently. What’s more, fish oil might also speed your metabolism. So you’ll not just build muscle, but also eliminate more fat to show more definition.
Big things comes in small packages. Almonds provide a good source of protein and fat, but it’s their vitamin E that’s most beneficial to your muscles. The powerful antioxidant fights toxins and helps you recover quicker from your workouts.
This might seem strange, but olive oil is a great source of monounsaturated fats and omega-3 fats. These good fats are heart healthy. Olive oil also includes oleocanthal, which in an anti-inflammatory component. This helps with muscle pain and inflammation, aiding recovery.
Put broccoli and other fibrous vegetables (broccoli, asparagus, spinach, tomatoes, sweet corn, peppers, onions and leeks) on your listing of go to post workout foods. You should eat five to seven areas of fruits and vegetables a day, and you can’t find a better source of vitamins, minerals and fiber than the others sources. But be careful: If you overcook your vegetables you’ll decrease their vitamin and mineral content.
Popeye ate it for a reason. Spinach has super food qualities containing several vitamins and it contains calcium. The calcium in spinach might help relax the muscle to prevent cramping during training.