Add Muscle Building Foods Into Your Daily Nutrition
When it comes to making “top ten” lists regarding muscle-building foods, I’m not exactly the biggest advocate. What I would rather do is list good quality sources of foods and when to eat these foods. It’s more than what you eat. It’s the timing of what you eat as well. Food does in fact impact your ability to build muscle and add muscle. Also, building muscle isn’t just about getting high quality protein sources, carbs and fats play into the muscle building equation as well.
So Lets Cover Some Muscle Building Foods You Should Have in Your Kitchen
First, there’s yogurt. This easily digestible dairy source is full of protein. Not only is it a great protein source, it has healthy bacteria which aids in digestion when eating other foods. This is a must have in my opinion when it comes to muscle building foods. I like to eat it with fruit in the morning or before bed if I am having strong food cravings. Use in place of ice cream if you are craving sweets.
Eggs: You simply cannot beat eggs for protein. They have more digestible protein than any other natural protein source. A muscle building foods list couldn’t be complete without eggs. Scramble them up for a very quick, easy breakfast PACKED with protein. Four to six eggs will do. Add veggies and possibly some onions or salsa and you are set to go. The great thing about eggs is that they have great protein to fat ratio. The fat slows the absorption of other food you eat, so you don’t get those blood sugar spikes.
Chicken Breasts: I could put steak here or any other meat, but chicken is the best in the meat category of muscle building foods. Chicken breasts are so versatile. You can make an amazing assortment of foods with chicken breasts. They are a terrific thing to keep on hand. Chicken fajitas and enchiladas are two of my very favorites. This mexican dish is almost a perfect muscle building meal.
Rice, Potatoes, and Yams: Surprised to see these listed here? Lots of people have thrown carbs under the bus in the news recently. The thing about carbs is that they possess what we call a protein sparring effect. Without adequate carbohydrates, your system with not utilize protein as a building block, but rather it will be wasted basically as a source for your body’s fuel. You want your body to burn up carbs. You need that protein to build your muscle. Carbs are a nutritionally cheaper source of fuel. If you’re very thin, and build muscle slowly, carbs are EVEN MORE vital. I always recommend that guys who fit this description to increase their carb intake dramatically when they are trying to gain muscle.
Eat Simple Carbs and Fat Free Meals Right After Training
You are after fast digesting simple sugars right after training. Resist the temptation to make something with fat in it a snack when you finish training. Fat hinders your body’s ability to soak up nutrients right after you train. Post-training meals are crucial for your success at muscle building.
The rest of the day, consume fat in your diet
Fat slows absorption which is bad right after training, but ideal the rest of the time. With the swift breakdown of nutrients from nonfat foods, however, there is one downfall to be mindful of. Your system can take in more nutrient than can be processed. This can lead to that high sugar “rush” (elevated blood glucose), which ultimately results in a sudden and dramatic loss of energy. Proper fat intake at proper times of the day can help you avoid this. You will also get more out of the food you eat since it will absorb at a slow and steady rate.
Summary: Muscle building foods are more complex and detailed than we’ve covered here, but this is an overview to help you make good decisions.
