7 foods to build muscles

Did you think that hitting the gym more often and engaging in intense weight training will help you to build some serious muscle mass? You’re wrong! What you feed your muscles is much more important and will determine the final output of your training. The most critical macronutrient here for your muscles is protein, as the contained amino acids help to repair damaged muscle fiber and make it grow. At the same time, you want to make sure to include the right kind of carbs in your diet for long-lasting energy during your workout. Ready to build some serious muscle mass and burn fat? Start by integrating these seven healthy foods into your diet!

  1. Chicken

After each workout, chicken is an excellent source of protein because it’s leaner than red meat.

 

  1. Beans

Beans are an excellent alternative for people who want to avoid animal products but still get an adequate amount of protein. Additionally, beans are low in fat and tasty, too.

 

  1. Egg Whites

Eggs are chock-full of protein which make a great breakfast ingredient when eaten in moderation. Egg yolk contains high amounts of fat; so it’s better only to consume the whites.

 

  1. Salmon

Next to being a great source of protein, salmon is also an excellent source of omega-3 fatty acids that help inhibit muscle breakdown and promote heart health.

 

  1. Whole Wheat Carbs

Carbs are a great energy source and should be included in your workout meal plan. Try to focus on whole wheat carbohydrates instead of white processed carbs, since they will keep you full for longer and help your body metabolize and process foods faster.

 

  1. Milk (organic)

Milk contains both whey and casein and is rich in the amino acid glutamine. It is also a great source of omega-3 fatty acids.

 

  1. Apples

The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer. Other research also shows that these polyphenols can increase fat burning as well. That’s why it’s a good idea to make apples a pre-workout carb source.

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