Protein help to build and maintain muscle as well as help fat loss. So, to build muscle, you have to take variety food high in protein. Lots of you struggle to get these foods. Sometimes because you're too busy or sometimes because you just lack information. This easy to find food list will help to build muscle & lose fat.
1. Eggs: The Perfect Protein
Don't worry about cholesterol in eggs. Dietary cholesterol isn't bound to blood cholesterol. Read this, this, this & this. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.
You can cook them several ways or don’t even cook them at all (which is not recommended). Boiled, scrambled or pouched it doesn’t matter.
2. Milk
3. Salmon: The Growth Regulator
One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. However, farm raised lack omega-3. Go with wild salmon.
Contain bacteria that improve your gastrointestinal health. Don't buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.
This may seem strange, but olive oil is a great source of monounsaturated fats and omega-3 fats. These good fats are heart healthy. Olive oil also contains oleocanthal, which in an anti-inflammatory component. This helps with muscle pain and inflammation, aiding recovery.
5. Beef or any Red Meat: Carvable Creatine
Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin.
6. Olive Oil: Liquid Energy
7. Water: The Muscle Bath
Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a filter and drink 2 cups of water with each meal.
8. Coffee: The Repetition Builder
2 1/2 cups of coffee a few hours before an exercise test were able to sprint 9 percent longer than when they didn't drink any
9. Broccoli.
High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, ...
10. Spinach.
Spinach has super food qualities containing several vitamins and it contains calcium. The calcium in spinach may help relax the muscle to prevent cramping during training.
Spinach prevents muscle & bone loss as well as cancer and heart diseases because of its high nutrient profile.
11. Bananas
Bananas have three types of sugars. Fructose, sucrose and glucose, these sugars are prime for pre/post training. Bananas are fat and cholesterol free, extremely portable, and nutrient dense
12. Sweet Potato
Easy to make and sweet to eat. Sweet potatoes are a complex carbohydrate with B vitamins. Great for a post workout or even before.
13. Fish Oil.
Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you'll probably struggle to get that from eating fatty fish, consider a fish oil supplement.
14. Berries.
15. Oats.
Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.
Eat a bowl for breakfast or mix it in with your post workout shake. This carb helps you power through training. Also easy to prepare and can be a cornerstone to your muscle building diet.
17. Nuts: Muscle Medicine
Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a skinny guy who wants to gain weight.
Nuts: almonds, walnuts, cashews, hazelnuts, ... Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.
18. Brown Rice
Brown rice is a staple in many body builder diets. This complex carbohydrate is a sustained release of energy for athletes. Brown rice can be essentially eaten with any meal which makes it a great source of carbs for building your muscles.
