The right nutritional supplement is not enough if you don’t combine it with the proper diet, and here we will show you a list of foods that are proven to help athletes to build muscle.
Yogurt: This product provides the body with a mix of carbohydrates and protein that contributes to muscle growth and also helps with exercise recovery. The recommended type of yogurt is the regular one, which has pieces of fruits as these are a source of extra carbohydrates.
Salmon: The Omega 3’s contained in this particular type of fish help you to recover after your workouts as they can decrease muscle-protein breakdown, and this is particularly significant as if you want to build muscle, in order to do it properly, you need to make sure that you are storing more protein than you are burning.
Beef: This is a major source of both zinc and iron, two nutrients which are considered essential for building muscle. Beef is also the top source of creatine you can find out there, except of course for first-hand nutritional supplements.
Coffee: Unless you have a history of high blood pressure, you can drink coffee safely, and it has been proven that this hot beverage, when consumed a couple of hours before working out, allows you to lift weights for a longer period of time.
Water: You should always be fully hydrated in order to make sure that protein synthesis in the muscle can take place at a higher rate. It is recommended that you weigh yourself before each workout session and also after you are done, then drink 24 ounces of water for each of the pounds lost.
Eggs: This is the best source of protein out there apart from a supplement. Remember to also eat the yolk, as it will provide you with an extra dose of vitamin B12, which is necessary for muscle contraction and also for fat breakdown.
Olive Oil: It contains monounsaturated fat, which lowers the levels of bad cellular protein, preventing muscle breakdown. Whenever you can, try to use the variety with the most vitamin E.
Almonds: They contain the best variety of vitamin E, which is easily absorbed by the body, and this is important for your muscles, as this type of vitamin acts as a powerful antioxidant that prevents free-radical damage after intense workouts, allowing you to recover in a faster way.
Categories: sports nutrition