Top Ten Best Muscle Building Foods
When trying to build up muscle, the most important thing to understand is how muscles grow. Muscle mass is increased through a combination of correct nutrition and exercise. Workouts contribute to stimulation of protein synthesis within muscles. Nutrition containing essential ingredients such as vital amino acids continuously replenishes muscle tissue with protein and antioxidants that prevent tissue breakdown and increase muscle protein cell regeneration. While it is easy to find out the right exercises, nutrition to probe the right BCAA’s and nutrients is another matter. Here are ten best muscle building foods guaranteed to increase muscle.
1. Chicken and black beans (Urad dal)
Chicken and black beans together make up almost 3.5g of leucine per serving of 100 grams. Leucine is the most potent of amino acids required for muscle building.
Oats are a high source of dietary fiber as well as rich in valine one of the major BCAA’s or branch chain amino acids required for protein synthesis of muscles
3. Hardboiled egg whites
Egg whites are considered super food being rich in a number of nutrients, riboflavin and several amino acids such as leucine, lysine, arginine and glycine all major promoters of muscle building. As muscle building foods go theres nothing better than egg white.
4. Wheat and Cabbage
A combo of wheat and cabbage gives you a rich source of glutamine. Not only do you get your fiber, you also get a great dose of vitamin C which is one of the most powerful antioxidants in nutrition. While glutamine promotes both protein synthesis of muscles as well as muscle recovery, Vit c kills free radicals or germs and prevents catabolism of muscle tissue.
Tofu or soya bean is rich in ALA (Alpha Lipoic acid). ALA is a well known anti oxidant which also increases protein synthesis of muscles and reduces fat.
6. Chickpeas or (Chhola)
Chickpeas are a good source of essential vitamins, minerals, fiber and the amino acid called isoleucine. Isoleucine is a potent muscle builder as it promotes protein synthesis of muscles and increases hemoglobin in blood.
7. Seaweed or Spirulina
Spirulina is easily available in supplement form and is one of the highest sources of the amino acid L-glycine. Glysine promotes insulin production necessary for increasing energy to muscles during workouts. Moreover the amazing health benefits of spirulina are well known in boosting immunity and overall health.
Fish is considered one of the highest sources of omega 3 fatty acids which reduce fat as well as increase protein synthesis. Fish is also good in taurine which promotes muscular health.
Besides containing a good amount of omega 3’s, walnuts are rich in arginine which increase nitric oxide to muscles for increasing mass as well as reducing fatigue and tiredness, walnuts are also an immunity booster
10. Roasted gram flour and lentils (sattu)
Roasted gram flour makes one of the best sources of proteins available. As one of the best muscle building foods roasted gramflour or sattu as it is known in India contains about 22 grams of protein per serving. You could have it as a protein shake in the mornings. Gram flour is rich in dietary fiber and essential nutrients as well as reduced glycaemic content.
If you’re looking for a good muscle building supplement you could try glutamine or muscle beast which will provide you a while lot of nutrients, BCAAs and vitamins as a comprehensive dietary supplement for muscle building.