Topic: 10 Best Lean Muscle Building Foods
Regardless of whether you want it for improved strength, resistance or weight training results, there are plenty benefits that can be associated with muscle gain. Strong core and limbs can help you avoid injuries or make your everyday chores like carrying bag full of groceries up the stairs a lot easier to perform.
Muscle building requires strength training sessions being done several times per week. Unlike competitive bodybuilding, routine weightlifting focuses on toning muscles, rather than building them for a leaner figure. Also, it simultaneously helps burn fat, encouraging weight loss.
All the squats and bench presses in the universe won’t get you very far unless you’re consuming muscle-building material—lean, rich and complete protein. Max out your muscle-building power by adding these 10 nutrient-dense foods to your diet.
A good source of glutamine- an amino acid that is important for lean muscle growth. In addition to providing glutamine, Spinach can also increase muscle strength and endurance.
2) Brown Rice
A slow-digesting whole grain that provides you long-lasting energy throughout the day and during workouts. Brown rice also can help boost your growth hormone (GH) levels which are critical for encouraging lean muscle growth, fat loss and strength gains.
It is a lesser known fact that oranges can actually help boost muscle growth, strength and endurance, especially when eaten before workouts.
Eggs are known as the perfect protein but their ability to boost lean muscle and strength gains isn’t due to just the protein alone. It gets a lot of help from the yolks where the cholesterol is found. If you’re worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.
Quinoa is a complete protein in addition to being a slow-digesting carb and has been linked with an increase in insulin like growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains.
6) Cottage Cheese (Organic)
Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed. Casein protein is the slowest-digesting protein you can eat, which means it prevents your muscles from being used as an energy source while you fast during the night.
Specific polyphenols in apples help increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer. It might be a good idea to pick apples as a preferred pre-workout food.
8) Milk (organic)
Contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.
9) Protein Powders
While the perfect diet should comprise of whole foods, there are times when dietary supplements may be required for to meet your nutritional requirements. If you struggle to get enough protein from food alone, consider adding protein shakes to your daily food plan. Dairy protein powders, such as whey and casein, are some of the most popular. Find whey protein by some of the top brands right here. (https://www.rikinstore.com/protein/whey-protein.html)
Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals. Soybeans are a particularly good source of iron that is used to store and transport oxygen in your blood and muscles, making it an ideal food to support your lean-muscle building efforts.
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