Everyone obsessed with muscle building, dreams of having an access to that magic potion, which will help them gain weight overnight. Every morning one stands in front of the mirror, to see if their chest width has grown overnight or whether well toned muscles are bulging out of their biceps. Well, this dream will remain a dream if you do not eat proper foods along with proper exercise. Sweating out in the gym and not eating muscle building foods, will be a waste of time and money. So what are the good muscle building foods to eat? Let's find out.
Best Muscle Building Food
A well balanced diet rich in all nutrients will be important not only to build muscles, but also for the overall health of the body. So your diet should include variety of foods in proper quantities. People wanting to build muscles should preferably eat after every two to three hours. Given below are some of the muscle building foods for men and women.
Protein Rich Food
Proteins are rightly called the building blocks of our body. Proteins contain all the essential amino acids which are important for regeneration of tissues and repairing muscles after a good, heavy workout.
Food Obtained from Animal Sources
Types of fish like tuna, cod, salmon and swordfish are rich in protein and facilitate muscle gain. Meat and poultry foods like chicken, turkey, beef and red meat form an important part of muscle building foods. When we talk about muscle building, how can anybody forget eggs? Eggs are rich in proteins and hence favorite among all muscle builders. Muscle building will be incomplete without eggs.
Vegetarians need not worry, because there are plenty of protein foods for vegetarians. Protein rich foods include legumes like chickpeas, split peas, lentils, flageolet and kidney beans. Soy products, cereals and whole grain are also good sources of protein. Seeds and nuts rich in protein are sunflower seeds, pumpkin seeds, almonds, peanuts and hazelnuts. Even vegetables like cabbage, mushrooms, potatoes, broccoli, spinach, lettuce, etc. have good quantity of protein.
Fruits like avocados, dates, apricots, bananas, papaya and watermelon also help to build muscles. Fruits are also rich in antioxidants, which are beneficial for the body to avoid muscle cramps and fatigue.
Appropriate quantity of milk and milk products like cheese, butter and yogurt can also improve overall health of the body.
Whey protein is said to be the best muscle building foods for women and men. Whey protein contains all the essential amino acids. Whey protein is an important body building supplement, because our body cannot produce all the amino acids required by the body to build muscle mass. The best whey protein is whey protein isolate, as it contains very less amount of fat and has about ninety percent protein. Whey protein can also strengthen the immune system of the body. Body builders lifting heavy weights can be induced with minor health problems or fatigue. Whey protein is extremely essential because it enhances the levels of glutathione an antioxidant, found in cells.
Food with Fats and Carbohydrates
Only eating protein rich foods will not be sufficient, our body also needs other nutrients like vitamins, carbohydrates and fats in appropriate quantities. So carbohydrate and fats are also an integral part of muscle building foods. Carbohydrates are essential for maintaining the energy levels of the body which are needed for the day-to-day activities. Vegetables and fruits are considered to be superior sources of carbohydrates. A healthy, nutritious breakfast is necessary when building muscles so include dates, fruits and whole wheat breads along with protein foods. Also remember to avoid junk foods, fried foods, soft drinks and caffeine.
Along with all these foods, drink plenty of water everyday. Also include fruit juices in your diet, it will help to avoid dehydration during heavy workouts. Do not take short cuts like steroids that will harm you in the long run. After all, bodybuilding is not an overnight thing. Rigorous exercise and the natural muscle building foods listed above will help you in achieving a strong, long-lasting and a fit body.