The Top 8 Foods for Muscle-building

We know that in order to build muscles, we need to train regularly and eat the right foods. It is that simple. However, most of us are doing things wrongly, or not eating the proper foods for muscle growth. You must strike a balance between the both of them. This article will share with you the top 8 foods that you should eat when you are training your muscles.

1. Lean chicken meat (white meat). Go for the breast portion. Chicken meat is rich in protein, which is needed to repair your damaged muscles after a workout. Bake or stew the chicken to preserve its goodness. Throw in some veggies and you have an excellent dish.

2. Salmon fish (white meat). It is an excellent source of protein. Besides stimulating your metabolism, protein is the absolute best food for helping to fill you up, so you take in fewer calories and burn more. Salmon is also rich in omega-3 fats. Research has shown that omega-3 fats help to fight inflammation, regulates insulin levels and even lower the risk of heart diseases and stroke.

3. Eggs whites. Eggs contain all the essential amino acids which are needed for quick recovery from muscle building workouts. In order to fully utilise the benefits of egg whites, you need to cook them properly to unlock its full amino acid spectrum. If you try to take it raw, you put yourself at risk of contacting Salmonella. Overcooking will denature the proteins and render them 'useless'. As a general guide, keep the cooking temperature below 150 degrees Fahrenheit (65 degrees Celsius).

4. Beans. They are often the 'forgotten' food items because people usually associate muscle-building foods with meat. Beans are good sources of proteins and fibre. Fibre helps to regulate the insulin levels, which is important for muscle growth. The top choices are Kidney & Navy beans because of their low calories and high proteins.

5. Milk. The protein in milk is about 80 percent whey and 20 percent casein. Whey is quickly broken down into amino acids & this makes milk an excellent drink after a workout. Casein, on the other hand, is digested more slowly, providing your body with a constant supply of smaller amounts of protein over a longer period of time. British scientists have also found that drinking 2-3 glasses of milk a day lowers the chances of both heart attacks (decrease by 22%) and stroke.

6. Lean beef (red meat). Red meats are good bodybuilding foods as they are jam-packed with proteins and minerals such as iron & zinc. Having said that, don't forget that red meats contain a high level of saturated fats. Eat in moderation.

7. Water. 70% of our body is made of water, including your muscles! Water helps to make your muscles look 'fuller' and more toned. In addition, water helps to transport minerals and nutrients throughout your body, speeding up the muscle-building process. And yes, water helps to flush down those toxins, keeping your body in optimal health.

8. Slow-burning carbo foods such as rice, sweet potatoes & pasta. When you exercise, the carbs stored inside your muscles act as the main source of energy. As the energy level becomes low, your body will begin to tap your muscles for energy! If you are not eating
enough carbs, your muscles will 'disappear'!

In conclusion, in order to gain real muscles, you need to train and eat properly.
Take the effort to incoporate them into your daily life. Rome wasn't built in a day, same goes for your muscles. Do not give up too easily and you will be on the way to getting the body you have always wanted.