When you work out with the aim of building muscles and burning fat along the way, you should bear in mind that certain foods will help you speed up the process of achieving these goals. Proteins, above all, carbohydrates, vegetables, fruit and healthy fat – all this is crucial to your overall health and your muscles, tissue and bones. Firstly, protein promotes muscle growth and muscle recovery. The latter is particularly associated with amino acids. In addition, protein facilitates the weight loss process as it has a better thermic effect in comparison to carbohydrates and fats.
Whether you are too busy to prepare meals or just have no information, here are some examples of healthy foods you are advised to take as that will enhance your muscle building performance:
Eggs are an obvious suggestion as they are affordable and an abundant source of protein. One egg contains an amazing 7g of protein. Within the yolk, the contents are more than energizing – protein, A, D and E vitamins and cholesterol boost the amount of testosterone.
2. Fish Oil
Fish oil not only raises the testosterone level, like protein, it also lowers the amount of inflammation in the skin and joints and reduces the level of fat in the body. On average, a typical organism craves 9000mg of EPA/DHA every day. Since it hard to extract such a high amount of fish oil from fish, it is highly recommended to take omega-3 fatty acid supplements.
3. Wild Salmon
If you, however, choose natural food, wild salmon is the best choice. A serving of this omega-3-rich fish will feed your body with a staggering 20g of protein. Do not be deluded that farm-fed salmon will achieve the same effect as it is raised on corn and other grains.
4. Berry Fruit
Berries are extremely powerful antioxidants that fight against eye diseases, heart disease and cancer. All you need to do is purchase fresh blueberries, raspberries, cranberries, blackberries or any other kind of berries, mix them with your favorite whole-grain oatmeal, and you are ready to build your muscle mass.
5. Mixed Nuts
The reason nuts are so vital for muscle building is that they hide a plethora of nutrients such as Vitamin E, proteins, fiber, mono- and polyunsaturated fat, zinc, magnesium, potassium and much more. If you wish to gain weight along with building muscles, nuts are a great option since they are so highly dense in healthy calories.
This special grain is South American. Rich in protein and fiber, it will energize you more than a typical rice and oats meal. Furthermore, it has a great taste and is free of gluten. When buying quinoa, opt for whiter grains as it is believed by nutritionists to be of a good quality. A great suggestion is to combine it with spinach and, perhaps, meat.
7. Green Tea
Green tea is even more powerful than berries in terms of antioxidant content. Moreover, it is a natural diuretic, so it will fasten the process of fat burning which is one of the crucial parts of successful muscle building. During a workout, green tea will give the feeling of being awake and ready to face challenges due to its caffeine supply. Your blood and circulation will be well maintained by green tea and remain impeccably healthy.
Mix Everything Together
When preparing a meal, there are some rules. First of all, vegetables, fruit, protein and fats should be eaten every 3 hours or so. Keep you body hydrated with two glasses of water after each meal. Do not take in carbohydrates unless you have just finished an intensive workout. You are allowed to eat a bit of junk food now and then. Finally, fortify your strength with vitamin and mineral supplements and you are bound to build strong muscles and burn all the unnecessary fat.