A list of healthy foods that build muscle.
Building muscle is a great way to strengthen the body, boost overall health and protect
the joints from weakening with age.
Muscle growth has also been shown to improve mental health and boost the immune system.
In order to build strong and healthy muscles
you need to be eating the right foods full of nutrients and amino acids.
These will provide the raw materials that
the body uses to build the muscle fibre and connective tissues.
In today's video we will share with you a
list of 16 foods that build muscle naturally.
1. Eggs Eggs contain all the building blocks of life
and are rich in protein, vitamins and natural fats. Egg protein provides all 9 amino acids
that the body uses to make muscle fibre. Always purchase only pasture raised organic eggs,
as these contain more nutrients.
2. Avocados When building muscles, the body needs certain
minerals and vitamins. These feed the enzymes that convert your food into muscle. Enzymes
are the bodies "factory workers" that convert food fuels into tissues. Avocados provide
an enormous amount of potassium, which helps the cells to absorb protein. The healthy fats
in avocados also boost "growth hormone" which triggers muscle growth.
3. Bone Broth
Bone broth is by far one of the best drinks you can consume when building muscle. It is
a great source of collagen and amino acids. Drinking this reduces inflammation and speeds
up recovery time after a workout.
4. Lentils These are an excellent source of plant-based
protein which is perfect for those on a plant-based diet. Vegans and vegetarians often eat these
daily. These legumes are also high in fibre which feeds friendly bacteria in the gut.
Studies show that this can boost muscle mass.
5. Olive Oil Extra virgin olive oil is rich in monounsaturated
fats, similar to those in avocados. These stimulate the production of muscle protein
in the body, at the cellular level. It also reduces inflammation for faster recovery.
This works well in healthy salad dressings.
6. Kale Many professional athletes consume only 80-100g
of protein per day and have very large muscles. Surp risingly, the body doesn't require enormous
amounts of protein. The best muscle builders eat lots of leafy greens such as Kale on a
daily basis. This is packed with plant-based nutrients that help the body to synthesize
protein for muscle growth.
7. Salmon Wild caught salmon is one of the most balanced
foods, with the perfect amount of fat and protein. The omega 3 fatty acids in salmon
boost protein synthesis for bulking up muscles. Omega 3 is also anti-inflammatory which speeds
up the muscle growth process.
8. Apple Cider Vinegar Drinking 1-2 tablespoons of ACV in a glass
of water with meals, is one of the best way sto absorb more nutrients. This strengthens
the stomach and allows it to absorb more fat-soluble nutrients. This boosts energy levels, muscle
growth and reduces aching and pain from workouts.
9. Oysters Shellfish like oysters are rich in minerals
including Zinc. This boosts the testosterone hormone which is very important when building
muscle. It interacts with nuclear receptors in DNA which triggers protein synthesis and
increases growth hormone.
10. Walnuts We highly recommend eating a handful of nuts
each day, especially walnuts. These are a great source of plant based protein, and nutrients
that improve brain health. Iodine in walnuts also helps to balance thyroid hormones when
exercising, and promoting an overall clean, lean and healthy body.
11. Blueberries
Dark berries provide important antioxidants that the body needs to grow and repair tissues.
The darkest berries like blueberries and blackberries provide anthocyanins. These are anti-aging
phytochemicals which help blood flow to the muscles, enhance metabolic performance and
reduce muscle fatigue.
12. Cottage Cheese Many body builders choose to eat cottage cheese
at night time, before sleeping. It helps to release amino acids into the blood and muscles
through the night, and is packed full of casein protein. This form of protein digests slowly
and provides compounds that boost your immune system.
13. Nutritional Yeast
Nutritional yeast is one of the best sources of the Vitamin B complex, which helps the
breakdown of protein and carbs in the body. These vitamins boost muscle repair and prevent
cramping and aches. They also reduce cortisol levels (the stress hormone) which can cause
muscles to breakdown if left unchecked.
14. Beef A healthy red meat which is also a rich source
of Vitamin B6 and B12. Beef is excellent in the development of healthy muscles and provides
energy to the body. It is also very high in iron which supports blood cells in transporting
oxygen around the body. Iron can stimulate cell growth, especially in muscle tissue.
15. Lemon
Freshly squeezed lemon juice is one of the best sources of Vitamin C which helps to flush
the muscles of lactic acid. This also detoxifies the blood for better athletic performance
and higher energy levels. Drink this in water each day to supercharge your body for faster
muscle growth and repair.
16. Spinach Be sure to load up on leafy greens every single
day to rapidly build up your musculature. Studies show that spinach, broccoli, arugula,
beet tops, bok choy, Brussels sprouts and other cruciferous veggies, are absolutely
vital for building strong muscles. These greens trigger enzymes which convert protein to muscle,
and prevent muscle breakdown with time. They also detoxify the liver and protect the cardiovascular
system with exercise.
As you can see, there are many foods that you can eat to build muscle quickly and naturally.
Building muscle isn't all about protein, in
fact the body doesn't need large amounts of protein for muscle growth.
A good rule of thumb is to eat around 0.8
- 1g of protein per pound of body weight per day.
Loading up leafy greens, healthy fats, and nutrients from other foods is important. These
foods are the real builders of protein, as they feed the important enzymes in the body.
As mentioned earlier, enzymes are the "factory
workers" which convert food based protein and amino acids, into body muscle.
Insulin is another important factor when it
comes to building muscle. If you have too much insulin, your cells may reject energy
and protein.
For this reason, you should aim to keep sugars and processed carbs out of the diet.
These can cause insulin resistance which blocks
energy from going into the cell, therefore slowing muscle growth.
Intermittent fasting is another excellent
way to reduce insulin resistance, and allow the body to produce more body muscle cells.
This is where you eat all of your calories in a shorter window during the day.
Many large muscle builders eat only one meal
a day, and have the most excellent stamina and recovery rates.
You should also be reducing your stress levels,
as cortisol (the stress hormone) can lead to the breakdown of muscle tissue, by converting
it into sugars.
Drinking herbal teas or using essential oils in diffusers helps to calm the nervous system
and reduce cortisol.
Better sleep quality also leads to faster muscle growth, as growth hormone is activated
during sleep.
Always remember that muscles build during recovery, so make sleep a priority every single
day.
Thank you very much for listening, a like is always appreciated and remember to subscribe
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