Sunday, 4 February 2018

6 Foods To Help You Build Muscle


Let’s be honest, we all want to build muscle and get lean without too much effort, and nature is once again ready to help the ones in need. Nutritionists all over the world voices the fact that the path to a leaner and fitter body stands in the nutrition.

When you feed your body the right foods, the body is getting what it needs and the results start to show. Thus, we ask ourselves, are there certain foods to build muscle first and before all?

The answer is yes, and I am here to help you and give you an insight into the world of the right nutrition and of a balanced diet. However, it is important to emphasize the fact that even if nutrition helps you the most, you also need a good workout plan as well in order to achieve your dream body.


Here are the 6 foods that will help you build muscle.

Red meat - lean beef

Red meat

The first answer to a lean body has to be beef, as beef is loaded with B-vitamins, iron, zinc, and all of the needed elements that help your muscle to gain mass and get leaner. Needless to say, beef is a perfect protein intake, and its amino acid along with the insulin produced by our body promotes muscle growth.

A grass-fed cattle contains more conjugated linoleic acid which encourages body fat burnout.



Eggs are the perfect protein intake and it is quite well known to help athletes with their extensive workouts, containing as much as 6.3 g of complete protein. In fact, the yolk contains all the goodies, such as half the proteins, cholesterol which aids to increase testosterone and vitamins A, D, and E.

The zinc and riboflavin from eggs are definitely assisting with muscle growth.



Apples are a highly common fruit and we are lucky to have it available all seasons.

As the pectin in apples helps losing weight, apples are as well one of the strongest antioxidant.

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Fruits in general provides you with the vitamins and with all of the needed elements which aid a better absorption of the other nutrients.

The amino acid which promotes muscle building present in apples is glutamine.



Oats are high in soluble fiber, which provides the sensation that you are full, keeping you well fed for a longer period of time without an extra caloric intake. In other words, fiber is the “false” nutrient which our bodies do not digest and it maintains our gastrointestinal health.

Due to its low glycemic index, oats aid fat loss.



Quinoa is really high in protein, which is rarely the case in plant-based complete proteins. This miracle food has all the essential amino acids and it is high in the amino acid lysine which aids building and repairing tissue.

In terms of nutrients, quinoa is the perfect source for manganese, iron and magnesium. All of these nutrients help muscle growth. Moreover, quinoa is a carbohydrate, and it contains almost no sugar, meaning that with a low glycemic index value, insulin is not produced in large quantities and fat is no longer stored.

Quinoa may easily replace rice and pasta, as the latter have a high glycemic index value, promoting fat storage.



Spinach is from the same family of plants along with quinoa. Spinach is versatile in terms of how you can eat it and is high in vitamin A, C and K, Calcium, Iron, Potassium and Magnesium.

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Along with these 6 miracle wonders, many are standing next to them, such as nuts, cottage cheese, chicken, fish oil and so many others. But even if it is extremely important to be well educated when it comes to nutrition and how we digest and absorb nutrients, it is evenly important to know how to eat and when to eat them.

Thus, never skip breakfast. A nutritious breakfast will give you the boost of energy you crave for and set the standard for the day. Start your day with a good omelette, a healthy smoothie or others.

Train your body to eat every 3 hours. Breakfast, lunch and dinner are the most important, followed by snacks and post workout meal. You will feel the need to eat less and frequent thus feeling less hungry and your cravings might even implicitly lose their intensity.

Protein intake is important. Therefore, try adding protein to your every meal in order for you to build and maintain muscle mass. Carbs intakes come only after workouts, but if you are trying to gain more mass, consider adding extra carbs intakes.

Eat healthy fats in order to lose fat and take advantage of their other benefits. More to this, drink plenty of water to aid muscle recovery, as you sweat during your workouts. Dehydration will only leave you feeling hungry. That is all, so start implementing!

All Images from Pixabay

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  1. Body Building is essential to the structure and function of all living cells and is the building material of muscle. Protein is probably the most important nutrient for a bodybuilder because it's used by the body to build, repair and maintain your muscle. Supplements play a major role in body building so I always prefer to use best muscle building supplement that does not cause any harm to the body and is totally natural.

  2. Creatine is produced whenever the body metabolizes proteins and this causes spurts of muscular activity. visit site

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