Best Foods to Build Muscle At The Table

Changing your diet can be difficult and frustrating. It confuses you from your practice, your habits and your likes. Especially if you’re not sure which foods will provide the greatest boost to get your metabolism going.

But it doesn’t hurt trying, right? It even feels great if you know that these foods will help you build up you muscles. The following are some foods and diet ideas that might just help you.

1. Almonds


These plant-based foods are great for muscle building and development since they are loaded with protein. About 8 grams of protein are present in just ¼ cup of almonds, which is about 2 grams protein more than the amount of protein in a typical egg. They are also rich in magnesium for chemical reactions in your body, plus they are heart-healthy foods.


2. Lean Beef (Any Kind)

These include chicken, beef, and turkey. When it comes to beef, choose cuts of meat labeled loin or round, and trim away any visible fat before cooking to ensure a high-quality protein source with the right amount of calories.

Lean and ground beef are also great sources of protein required in muscle building. While you may be looking at the ‘red’ stigma attached to beef, you should know that lean beefs contain additional minerals and vitamins to enhance muscle building.

3. Fish Oil

Fish oil cuts back inflammation of the skin and joints, reduces body fat and boosts testosterone levels. Great sources are fatty fishes. You can supplement fish oil in your diet with fish oil supplement.


4. Whole Eggs

The amino acids in eggs are converted into muscle, skin, collagen, and other body tissue more efficiently than the proteins from any other food you can eat (or drink). These are rich and cheap source of protein. The most nutrients are found in the yolk and will include protein, vitamins A, D and E, as well as the amount of cholesterol that helps boost testosterone levels naturally. Ultimately, you will increase muscle development and building.


5. Wild Salmon

This is loaded with omega-3 fatty acids and provides 20g protein per serving of 100gram, to help you achieve muscle building. However, the farm-raised salmon is not rich in omega-3 acid, which is why the wild caught option is the best.

It’s high in protein, low in calories, and contains a lot less fat than meat (and it’s often the best type of fat: heart-healthy, muscle-building omega-3s). Eating more will add not only muscle to your body, but also years to your life.


SEE ALSO: 5 Expert Fitness Tips That You Should Know

6. Berries

All the berries – raspberries, cranberries, blackberries and other berries are great sources of antioxidants to prevent cancer, eye ailments and heart disease. They are also great for muscle building. Mix berries with oatmeal to better enhance muscle building.


7. Oysters

While they may not be the very best muscle building foods, oysters are commonly consumed by bodybuilders and weight lifters. 100 grams of oysters (the cooked pacific version) contains 20 grams or more protein and just five grams of fat. They are also rich in zinc.


8. Pureed Vegetables

Consuming more fruits and vegetables helps you reduce your calorie intake, even when you occasionally indulge in those ‘cheat foods’. This was proven by a research carried out by Penn State researchers when they included zucchini and cauliflower to mac and cheese meal and gave to the participants. They ate up to 350 fewer calories as a result.


9. Grapefruit

Grapefruit actually lowers the insulin levels in the body – not by a great degree, but by some. This slightly decreased insulin level prevents the body from storing as much sugar as fat. Those lower insulin levels also help curb appetite, as a high insulin level is what turns the brain on that it’s time to bring some energy into the stomach. Really, grapefruit can aid fat and weight loss, and particularly for those at risk of diabetes.

10. Water

Plain and clean water cleanses your body naturally, helping to get rid of fat residues and toxins, thereby contributing to fat loss.


Author’s Note:

While this is just a starter list, and there are number of other super foods in the world that are great supplements to your diet, the above list can help you get on the right track to eating healthier and to help you build muscle.

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Joenathan Dave

Dave is a young, fresh from college guy that loves the Geek & Tech. He is the Founder of The Davessa Blog and all its domain. Programming, Web design, Game Development & WordPress is his hobby. Ideas, thoughts and any tip? Reach him at [email protected]