The 14 best foods to strengthen your muscles
- Beef (from grass fed cattle)
Beef is important for building lean muscles, due to its content of proteins, cholesterol, zinc, B vitamins and iron.
Meat from grass-fed cattle has much higher levels of conjugated linoleic acid (CLA) than conventionally bred cattle, which increases the loss of body fat and creates lean muscles. [1]
- Beet
A good source of betaine, also known as trimethylglycine, this nutrient not only supports the health of the liver and joints, but has also been shown in clinical research to increase muscle strength and strength.
Beet also provides a boost of NO, which can improve energy and aid recovery.
- Brown rice
A slowly digested whole grain that provides more lasting energy throughout the day and during workouts.
- Oranges
Another great fruit that can really help to increase muscle growth, strength and endurance, especially when consumed before training.
- Melon
Due to its relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carbohydrate. This makes it a good carbohydrate to eat in the morning after a long night of fasting and one of the few good fruits to eat after your workout.
- Cottage cheese
Rich in casein proteins, cottage cheese is an excellent source of protein, especially before bed.
Casein protein is the slowest-digesting protein you can eat, so it prevents catabolism while you are fasting overnight.
- eggs
Eggs are known as the perfect protein, but their ability to increase lean muscle mass and strength gains are not just about proteins. He gets a lot of help from the yolks, where the cholesterol is.
- Milk (organic)
Milk contains whey and casein and is rich in the amino acids glutamine. Organic milk contains about 70% more omega-3 fatty acids than conventional milk. [2]
- Quinoa
A complete protein, in addition to being a slow-digesting carbohydrate, quinoa has been associated with increased levels of insulin-like growth factor-1 (IGF-1), an important factor associated with strength gain. and muscle strength.
- Spinach
Spinach is a good source of glutamine, the important amino acid for lean muscle growth.
- Apples
The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train longer.
Other research also shows that these polyphenols can also increase fat burning. Thats why its a good idea to make apples a source of pre-workout carbohydrates.
- Greek yogurt
Like natural yogurt, Greek yogurt comes from the same source: milk. Greek yogurt, however, has more protein (20 grams per cup) and less carbohydrates (9 grams per cup) than regular yogurt (16 grams of protein and 16 grams of carbohydrates per cup). It is also a good source of casein protein.
- Ezekiel 4: 9 Bread
Ezequiel bread is made with organic sprouted whole grains. Because it contains grains and vegetables, bread is a complete protein, which means that it contains all nine amino acids that your body cannot produce on its own those necessary for lean muscle growth.
- wheat germ
Wheat germ is rich in zinc, iron, selenium, potassium and B vitamins, rich in fiber and protein, with a good amount of branched chain amino acids (BCAAs), arginine and glutamine.
This makes wheat germ a great source of slow-digesting carbohydrates and quality protein, which is a perfect pre-workout food.
The weeklong meal plan for lean muscles
The following plan was developed for a person who weighs 140 pounds. When trying to gain lean muscle mass during a rigorous exercise program, a good rule of thumb is to consume about 13 to 15 calories per kilogram of body weight; therefore, adjust it up or down, depending on your weight.