Top 10 Foods For Muscle Growth

Posters of Salman Khan, Amir Khan and Rambo nicely stuck on the wall; dumbbells nicely placed at one corner; shelves full of CDs containing work out videos. You try pushing the Earth down and lift your body up against the law of gravity. Try out different ways to push it down, you use just an arm or both, choice is yours as long it gives you satisfaction. As sweats of success trickle down your body, giving it a sweaty look, you look into the mirror and admire those biceps and triceps on your arms. You wonder if there was a way to increase those muscles and become like your favourite super star as they nicely promote their muscular look on television. To have proper muscles, one has to eat selected food items, and you are well aware it. But there are so many brands in the market. You tend to get confused which one to buy, which one is the best.


  • Good Fat – Not all fats are bad as we do need a certain amount fat in our daily meal.  Fat that is mono-saturated and rich in omega 3 fatty acids are known for reducing the risk associated with cardiovascular diseases like cardiac arrest. It helps in muscle growth by lowering inflammation and enhancing insulin. For insulin is good for muscle growth. The easiest way to obtain mono-saturated fat is by using extra virgin olive oil or canola oil while cooking. Also, the consumption of avocado and nuts daily also helps.The best way to obtain omega 3 fatty acids is by the consumption of certain sea fishes like salmon, tuna and herring. The advantage behind consuming sea food is that a small amount provides omega 3 in a large amount. Vegetarian source of omega 3 consists of flax seeds. Fish oil capsules also wonder, so daily consumption also helps. One must avoid consumption of animal fat and switch to sea fish fat.
  • Water – Water in large amount works wonder for the muscles, for muscle tissues are mostly made of water (70-80%), while the rest is protein. Thus, we must keep our muscles hydrated.
  • Egg Whites – It is the cheapest source of protein, and the most pure in the world. It has a protein to fat ratio of 6:01. It not only contains low fats, but also is low in carbohydrates. It also provides vitamins and minerals needed by the body. Since 25% of the muscle is made of protein, it is essential that egg whites are consumed on a daily basis.
  • Beans and Legumes – The power of beans and legumes cannot be ignored when comes to building good muscles. It contains fibre that is essential to maintain and regulate daily bowels movement. It also maintains the insulin level which is also important for muscle growth, Also helps in the use of certain nutrients and supplements ingested the people who are building the body.
  • Green Tea – It is a natural anti-oxidant and speeds up fat loss and prevents cancer. Also improves blood sugar. So, a cup of green tea every morning works magic. Thus, a cup of green tea a day keeps blood sugar away.
  • Mixed Nuts – It contains mono and poly-saturated proteins, fibre and vitamin E, potassium, magnesium etc. It works wonders for people who are skinny and want to put on weight to get the proper look. Even peanut butter falls under the category of mixed nuts if made naturally without salt and sugar.
  • Complex Carbohydrates – It is the most important source of energy, during work out sessions. Complex carbohydrates include fruits, vegetables, rice, potatoes etc. It helps regulating blood sugar levels and keeps the energy level constant throughout the day. Various types of carbohydrates are required according to the training timings and goals. Thus, complex carbohydrates are the best fuel for training.
  • Lean Red Meat – It is rich in vitamin B12, heme iron, zinc, creatine and omega 3. It contains high calories and thus, is really useful for hard gainers trying to put on some weight. However, it also contains a high level of saturated fats, so should not be consumed on a daily basis.
  • Spinach and Broccoli – Spinach is rich in alkali. While broccoli is rich phytochemicals and anti-estrogenic indoles essential for fighting cancer. Spinach helps in the prevention of bone loss; also protects the heart. Broccoli helps in fat loss for it is a low fibre vegetable.
  • Chicken and Turkey – These two are an essential part of everybody builder’s diet. Not only is it rich in proteins but also low in Trans fats. Since it is low in Trans fats, it can be included our daily diet. They are also easily available and can be prepared in various ways.



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