If you want to reduce fat and build muscle, you’ll have to do more than just work out in the gym. Eating certain muscle foods is also required, which is why you should have plenty of the following on hand.
#1. Grass-fed Beef
Beef is one of the best muscle foods due to its high protein content. Grass-fed beef is especially beneficial because it contains higher levels of conjugated linoleic acid (CLA). A clinical trial showed that consuming 7.2 grams of CLA per day results in an increase in arm gird, body mass, and leg press ability.
#2. Brown Rice
Brown rice does more than just provide you with energy for your workout, as it is also known to boost growth hormone levels. Growth hormone is essential for building lean muscle, increasing strength, and reducing fat.
#3. Organic Dairy Products
Organic dairy products contain both whey and casein protein, both of which are very useful when it comes to building muscle. Organic milk has around 70% more omega-3 fatty acids than pasteurized milk, and can therefore promote good heart health.
Eggs are one of the best muscle foods, especially when you include the yolk. The cholesterol in egg yolks serves as a building block for the body’s own steroid hormones. Each egg also contains one gram of leucine, an amino acid required for the biosynthesis of proteins.
There’s a reason Popeye always ate his spinach to become stronger-this vegetable contains loads of the amino acid glutamine, which is needed for lean muscle growth. A study from the American College of Sports Medicine also showed that glutamine results in an increase in power, meaning that spinach might also improve muscle strength and endurance.
#6. Wheat Germ
Wheat germ makes the list of muscle foods because of its relatively high amounts of minerals such as selenium, potassium, zinc, and iron. It also contains high amounts of Branched Chain Amino Acids (BCAAs) such as arginine and glutamine. High in fiber, it will also help you shed excess fat to make your muscles pop.
Quinoa is considered one of the best muscle foods because it is both a slow-digesting carb and a complete protein. It has been associated with an increase in insulin-like growth factor-1 (IGF-1), a hormone known for promoting lean muscle gains. Quinoa contains all nine essential amino acids that your body cannot produce, and is also high in protein.
You may not think of beets as being a muscle food; however, they are actually known to increase Nitric Oxide (NO) production to help you have greater strength and power. They provide you with added energy for your workout and help speed recovery so you can exercise more often.
Eating a healthy diet that will help you build more muscle is easy when you add these foods to your diet on a regular basis. The variety of items listed here means you never have to become bored with doing so.