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Best Food To Build Muscle

Eat To Grow

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With so many diets to choose from it can end up getting quick confusing as to which one will help you best in achieving your health and fitness goals. Well once you’ve decided on your diet it’s time to focus on what you’ll be eating in your diet that will help you build muscle. Here is a list of some of the best nutrition available that, depending on your diet, should be added to your meals to help build muscle.

WHOLE EGGS

There’s a lot of debate about the effect of eggs on our cholesterol levels, however it’s greatly proven that the dietary cholesterol in eggs has no ill-effect on health. A study published in The American Journal of Clinical Nutrition found that eating whole eggs after a workout resulted in a 40% greater muscle-building response than consuming egg whites alone. Packed full of protein and health fats, a few whole eggs per day should be a staple of your diet!

SALMON

Fish is always a good source of protein and they don’t come any better than salmon. It’s also high in omega-3 fatty acids and can reduce inflammation and increase insulin sensitivity, which can also aid fat loss. Salmon is also high in B vitamins, potassium and selenium and may reduce the risk of heart disease.

SOY BEANS

One of the more popular choices of bean, soy beans are one of the best vegetarian sources of protein and contain all nine essential amino acids, making them an essential vegan muscle food; not that you need to be vegan to enjoy them. They are extremely versatile with tofu, tempeh, and most vegetarian meat alternatives all being made out of soy.

PINEAPPLE

You’ll be surprised to know that this popular fruit, despite not being widely known as a common staple in bodybuilding diets, contains bromelain which is an enzyme that digests protein. It also contains anti-inflammatory properties that will help soothe post-workout pain, tenderness and swelling.

GREEK YOGHURT

This versatile dairy product is packed full of protein and a great source of vitamin D, which helps your body absorb calcium and phosphorus. It is also a powerhouse combination of fast-digesting whey protein and slow-digesting casein protein. Benefits can also include reduced hunger, boosted metabolism and aid muscle growth.

GARLIC

A study published in The Journal of Nutrition found that garlic was shown to increase testosterone and lower cortisol. It’s all down to a compound found in garlic called allicin, which reduces the amount of the stress hormone cortisol pumping around your body. Cortisol fights with testosterone in your muscle cells, so less stress equals better gains!

KIDNEY BEANS

You’ll want to add these to a lot more of your means than just your chilli recipes as they are a fantastic plant-based source of protein. They are also rich in several minerals, vitamins, fibres, antioxidants, and other unique plant compounds. It is for these reasons that they can be useful as a part of a weight loss diet, while also promoting colon health and moderating blood sugar levels.

TUNA

This super-fish has been a staple of every bodybuilders diet for decades and for good reason too. Tuna is inexpensive, lean and very high in protein. It also has the added benefit of essential omega-3 fatty acids. Even for those not too fond of most fish, tuna is extremely versatile and can be used in many different types of meals.

COTTAGE CHEESE

Cottage cheese is packed full of the slow-digesting protein casein. This is one of the reasons that make it a popular dessert choice for people who like to eat it before bed. Sleep repairs your muscles to a certain extent, however your body will go into a fasted state after a few hours and will require nutrition. Cottage cheese allows for a sustained release of amino acids throughout the night and its high protein content will aid muscle growth and recovery.

EXTRA VIRGIN OLIVE OIL

It looks like Mediterranean people were on to something with their daily use of olive oil. The monounsaturated fats in olive oil stimulate protein production for muscle growth and prevent tissue breakdown, but it also has some hidden muscle benefits. It increases insulin sensitivity in your muscles, allowing them to make optimal use of glucose, amino acids and nutrients.

LEAN BEEF

Red meat has gained a lot of negative press lately but eaten in moderation, lean beef is a great source of protein. It also contains high levels of zinc, which is an important mineral for testosterone production and also helps your body to recover quicker from exercise. 1-2 times per week should be enough to add some delicious beef meals to your diet plan.

OYSTERS

Usually known as an aphrodisiac, you’d be forgiven for not knowing that Oysters are packed with protein and an excellent choice of muscle food as well as boasting an impressive nutritional profile. Compared to chicken, oysters contain more than eight times more iron, and almost 50 times the amount of zinc – around 5.3mg per medium-sized mollusc. This enables them to not only aid muscle building but also naturally boost testosterone levels. It’s for this exact reason that Freeze Dried Oyster Powder is the key ingredient in LA Muscle’s powerful testosterone booster Agent R.

WATERMELON

This incredible fruit is not only delicious and refreshing but also contains high amounts of Citrulline; an amino acid and antioxidant that is converted into another amino acid called Arginine. Arginine has a key role in cell division, wound healing, and the removal of ammonia from the body. It is also one of the primary ingredients in pre-workouts, responsible for providing great muscle pumps and increased oxygen in the blood. Think about a bowl of watermelon if you don’t have your pre-workout with you the next time you’re getting ready for a workout.

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