A diet rich in protein and complex carbohydrates is essential for building lean muscle and losing excess fat. Proper nutrition requires some basic knowledge, discipline, and consistency. When you work out, the stress of weight lifting damages muscle fibers. In order for your body to recover, you need to consume quality foods that contain amino acids and carbs. The foods you eat on a daily basis are responsible for helping you recover from your workout sessions.
Here are top five best muscle building foods for fitness enthusiasts:
Chicken
Chicken is a preferred choice among bodybuilders and athletes worldwide. This food is cheap and easy to cook. One chicken breast has approximately 25 grams of protein and less than 130 calories. For a rich flavor, you can marinate chicken in seasoned fruit juice. Use bold seasonings like minced hot peppers, infused vinegar, and curry.
Lean Ground Beef
If you want to put on some muscle, include beef into your diet. This type of meat is an excellent source of zinc and iron, two essential muscle building nutrients. Beef also contains two grams of creatine for every 16 ounces. Red meat is packed with protein, vitamins, and minerals. Each cut has a different amount of fat, protein, and calories. Beef doesn’t contain any carbohydrates.
Almonds
Almonds are one of the best sources of vitamin E, a powerful antioxidant that helps the body fight against free radical damage after strenuous physical activity. Recent studies have shown that men who eat almonds on a regular basis have a 67 percent lower risk of Alzheimer’s disease. Almonds also contain protean and healthy fats. They are the perfect snack for satisfying late-morning hunger.
Sunflower Seeds
Sunflower seeds provide 25 grams of protein per 100 grams. Available both shelled and unshelled, they can be eaten roasted or row. Sunflower foods are rich in fiber, which helps improve digestion. In addition to protein and fiber, they contain vitamin E, linoleic acid, selenium, and vitamin B2. These essential nutrients support lean muscle growth, boost energy levels, and promote healthy adrenal glands.
Brown Rice
Brown rich is loaded with complex carbohydrates and fiber, providing a sustained release of energy throughout the day. The American Dietetics Association recommends active individuals to have a diet rich in complex carbohydrates from quinoa, whole wheat pasta, oats, brown rice, and sweet potatoes. Whether you want to lose fat and get ripped before a fitness competition, or you are trying to build muscle, brown rice should be on your list.
