Hey there, viewers! Getting great arms is a dream for all of us. A difficult
dream to achieve, but not impossible. You need to exercise AND EAT RIGHT.
Yes, food can help you get those big, shapely arms you’ve always wanted.
In fact, in today’s video, we’re going to talk about foods that will make your arms bigger.
Why is wild salmon at the top of our list? Can protein shakes really help,
or are they just a fad? Is lean beef a good choice when you’re trying to build up your arm muscles?
We’ll talk about all of these AND more… 1. Wild salmon
If you want to make your arms bigger, salmon is the best option. It’s packed with omega-3 fatty
acids with anti-inflammatory properties. If you eat 3 ounces of salmon, you will not only get 2
gm of omega-3 fatty acids, but also 17 gm of protein along with many important B vitamins.
Chronic inflammation is one of the worst things that can happen to those trying
to build muscle. It can destroy all the hard work you’ve put in. Including wild
salmon in your diet can help with that. In one study, it was seen that omega-3
fatty acids greatly help build muscle in both young people and middle-aged men.
2. Protein shake When you go to the gym,
you’ve probably seen several jacked people drinking from a bottle. It’s usually a protein
shake they’ve made, which helps you get the required amount of protein to build your muscles.
While it’s always better to get your protein fix from your diet, sometimes dietary supplements
can also be helpful. Those who have trouble getting the required protein from the food
they eat can consider having a protein shake every day while they’re doing their workout.
There are many options available for those looking for protein powders.
You can choose dairy based or even soy based, according to your preference.
3. Lean beef Meat lovers have a reason to rejoice now!
Your favorite steak could give you bigger arms! Beef is rich in several important vitamins such
as B vitamins and minerals. It’s also packed with high-quality protein as well as creatine. Research
has shown that consuming lean red meat can raise the amount of mass you gain when you lift weights.
It’s important to eat beef that can meet your protein needs without adding too many calories.
For instance, when you consume 3 ounces of 70% lean ground beef, you will also
be adding 228 calories as well as 15 gm of fat. When you eat 3 ounces of 95% lean ground beef,
it comes with a bit more protein, but only 5 gm of fat and 145 calories.
4. Spinach Not a fan of spinach?
Yeah, neither am I? But if you want those pumped up guns, you’re going to want to try some.
Spinach is a leafy vegetable with lots of health benefits. It’s also a great
food to add to your diet if you’re looking to make your arms bigger.
Spinach is also packed with fiber that can help you stay away from cravings in between meals.
In one study, it was seen that the compounds present in spinach helps the production
of protein. This in turn helps you build muscle and make your arms bigger. It’s no
wonder Popeye always goes for the spinach whenever he needs strength in his arms!
Of course, you don’t need to eat a whole can to get the benefits. You just need to add it to your
salad or sauté it using coconut oil and garlic. You can also add a cup of spinach to your protein
without changing the taste. 5. Quinoa
Oh, what’s that? You haven’t tried quinoa yet? Well it’s about time you did. Quinoa
has become a popular superfood, with people realizing the many benefits it can offer.
Along with important nutrients, quinoa is also packed with carbohydrates that
can give you the energy you need. Because of the carbs, you will
have the fuel to build your muscles through workout sessions. When you cook one cup of quinoa,
you can get as much as 40 gm of carbs. You also get 8 gm of protein and 5 gm of fiber.
It also gives you a good amount of magnesium and phosphorus. Magnesium, in particular, is an
important mineral to ensure that your muscles and nerves function to the best of their abilities.
6. Greek yogurt Dairy products come with
a lot of high-quality protein. They have both whey protein, which digests quickly,
and casein protein, which digests slowly. Research shows that those who consume a combination of
these two types gain more lean mass in their body. However, not all dairy products have the same
effect. Greek yogurt, for instance, gives you nearly twice the amount of protein that you
would get from regular yogurt. If you eat Greek yogurt after you finish your workout session,
or even before you go to bed, it will have a beneficial effect on your protein needs.
7. Peanuts Peanuts come with
a combination of protein, carbs and fat. When you have just half a cup of peanuts,
which is around 73 gm, you get as much as 17 gm of protein and 16 gm of carbs. The
peanuts also contain more leucine than most other plant products. This is an amino acid.
Additionally, if you’re having trouble with getting the required amount of calories,
peanuts are a great choice. The same half cup of peanuts gives you as much as 425 calories.
Along with the benefits to the muscles in your arms, it’s also great for your overall health.
8. Tofu Tofu is another food that has become popular
lately, especially as a substitute for meat. If you’re trying to avoid eating so much meat,
tofu can have the same benefits. One half cup of raw tofu,
which comes to around 124 gm, has around 10 gm of protein and 2 gm of carbohydrates. It also
has 6 gm of fat. The protein you get from tofu has the highest quality among plants.
Along with various nutrients, it also has calcium, which is great for your bones as well as your
muscles. Tofu is a great option for vegetarians and vegans. If you’re trying to build those arms
up, get a little more tofu into your system. 9. Edamame (ed-uh-mom-eh)
Never heard of it? Well it can do a heck of a lot of good for your arms! Edamame are soybeans that
have not yet fully matured. These beans, which are still in the developing stage, are used in
a lot of different recipes. It’s also packed with a number of proteins and other nutrients.
One cup of edamame, which comes to around 155 gm,
comes packed with 17 gm of protein as well as 8 gm of fiber. Along with these,
you would also get copious amounts of manganese, folate and vitamin K.
Folate, in particular, helps your body process the amino acids that work as the building blocks for
protein. Folate is also important to ensure you get the right amount of muscle mass and strength.
10. Buckwheat Buckwheat is another
popular seed with a ton of benefits on your arms. It is packed with lots of vitamins and minerals.
You can ground buckwheat seed into flour and use it in place of the traditional flours.
When you have half a cup of buckwheat flour,
you have around 8 gm of protein. It also has a good amount of fiber as well as other carbs.
Buckwheat is also packed with manganese, B vitamins, magnesium and phosphorus. Not only
will you remain healthy, you will also build your arms up naturally. You just need to eat
as much as you can. 11. Coconut
Want bigger arms with stronger biceps and triceps? You need to include coconut in
your diet. It doesn’t matter whether you eat coconut flesh, drink coconut milk,
or put its oil in your cooking. Just get coconut in your diet any way you can.
But why coconut? Well, it’s an ideal workout fuel thanks to the medium-chain
triglycerides present in it. You can even add coconut milk to your protein shakes!
Including muscle building foods into your daily diet is an excellent way to build muscular arms.
But don’t forget to pair these awesome foods with healthier lifestyle choices like daily exercise,
stress management, and proper sleep. There’s no substitute for that.
Exercise can, in fact, have a huge impact on your arms. Let’s keep the conversation
going with a couple of more videos, shall we? Here’s what you need to know…
Check out 7 Exercises That Tone Arms & Strengthen Sagging Skin. You should also look into What Doing
Bench Press Daily Will Do To Your Body… Go ahead, click one. Or better yet,
watch both, and learn more about exercising and body transformations. Are you planning
on including any of these muscle-building foods? Let us know in the comments below!