Foods That Build Muscle (Muscle Growth)

Foods That Build Muscle (Muscle Growth)


A list of healthy foods that build muscle. Building muscle is a great way to strengthen
the body, boost overall health and protect the joints from weakening with age. Muscle growth has also been shown to improve
mental health and boost the immune system. In order to build strong and healthy muscles you need to be eating the right foods full
of nutrients and amino acids. These will provide the raw materials that the body uses to build the muscle fibre and
connective tissues. In today’s video we will share with you a list of 16 foods that build muscle naturally. 1. Eggs
Eggs contain all the building blocks of life and are rich in protein, vitamins and natural
fats. Egg protein provides all 9 amino acids that the body uses to make muscle fibre. Always
purchase only pasture raised organic eggs, as these contain more nutrients. 2. Avocados
When building muscles, the body needs certain minerals and vitamins. These feed the enzymes
that convert your food into muscle. Enzymes are the bodies “factory workers” that convert
food fuels into tissues. Avocados provide an enormous amount of potassium, which helps
the cells to absorb protein. The healthy fats in avocados also boost “growth hormone” which
triggers muscle growth. 3. Bone Broth Bone broth is by far one of the best drinks
you can consume when building muscle. It is a great source of collagen and amino acids.
Drinking this reduces inflammation and speeds up recovery time after a workout. 4. Lentils
These are an excellent source of plant-based protein which is perfect for those on a plant-based
diet. Vegans and vegetarians often eat these daily. These legumes are also high in fibre
which feeds friendly bacteria in the gut. Studies show that this can boost muscle mass. 5. Olive Oil
Extra virgin olive oil is rich in monounsaturated fats, similar to those in avocados. These
stimulate the production of muscle protein in the body, at the cellular level. It also
reduces inflammation for faster recovery. This works well in healthy salad dressings. 6. Kale
Many professional athletes consume only 80-100g of protein per day and have very large muscles.
Surp risingly, the body doesn’t require enormous amounts of protein. The best muscle builders
eat lots of leafy greens such as Kale on a daily basis. This is packed with plant-based
nutrients that help the body to synthesize protein for muscle growth. 7. Salmon
Wild caught salmon is one of the most balanced foods, with the perfect amount of fat and
protein. The omega 3 fatty acids in salmon boost protein synthesis for bulking up muscles.
Omega 3 is also anti-inflammatory which speeds up the muscle growth process. 8. Apple Cider Vinegar
Drinking 1-2 tablespoons of ACV in a glass of water with meals, is one of the best way
sto absorb more nutrients. This strengthens the stomach and allows it to absorb more fat-soluble
nutrients. This boosts energy levels, muscle growth and reduces aching and pain from workouts. 9. Oysters
Shellfish like oysters are rich in minerals including Zinc. This boosts the testosterone
hormone which is very important when building muscle. It interacts with nuclear receptors
in DNA which triggers protein synthesis and increases growth hormone. 10. Walnuts
We highly recommend eating a handful of nuts each day, especially walnuts. These are a
great source of plant based protein, and nutrients that improve brain health. Iodine in walnuts
also helps to balance thyroid hormones when exercising, and promoting an overall clean,
lean and healthy body. 11. Blueberries Dark berries provide important antioxidants
that the body needs to grow and repair tissues. The darkest berries like blueberries and blackberries
provide anthocyanins. These are anti-aging phytochemicals which help blood flow to the
muscles, enhance metabolic performance and reduce muscle fatigue. 12. Cottage Cheese
Many body builders choose to eat cottage cheese at night time, before sleeping. It helps to
release amino acids into the blood and muscles through the night, and is packed full of casein
protein. This form of protein digests slowly and provides compounds that boost your immune
system. 13. Nutritional Yeast Nutritional yeast is one of the best sources
of the Vitamin B complex, which helps the breakdown of protein and carbs in the body.
These vitamins boost muscle repair and prevent cramping and aches. They also reduce cortisol
levels (the stress hormone) which can cause muscles to breakdown if left unchecked. 14. Beef
A healthy red meat which is also a rich source of Vitamin B6 and B12. Beef is excellent in
the development of healthy muscles and provides energy to the body. It is also very high in
iron which supports blood cells in transporting oxygen around the body. Iron can stimulate
cell growth, especially in muscle tissue. 15. Lemon Freshly squeezed lemon juice is one of the
best sources of Vitamin C which helps to flush the muscles of lactic acid. This also detoxifies
the blood for better athletic performance and higher energy levels. Drink this in water
each day to supercharge your body for faster muscle growth and repair. 16. Spinach
Be sure to load up on leafy greens every single day to rapidly build up your musculature.
Studies show that spinach, broccoli, arugula, beet tops, bok choy, Brussels sprouts and
other cruciferous veggies, are absolutely vital for building strong muscles. These greens
trigger enzymes which convert protein to muscle, and prevent muscle breakdown with time. They
also detoxify the liver and protect the cardiovascular system with exercise. As you can see, there are many foods that
you can eat to build muscle quickly and naturally. Building muscle isn’t all about protein, in fact the body doesn’t need large amounts of
protein for muscle growth. A good rule of thumb is to eat around 0.8 – 1g of protein per pound of body weight per
day. Loading up leafy greens, healthy fats, and
nutrients from other foods is important. These foods are the real builders of protein, as
they feed the important enzymes in the body. As mentioned earlier, enzymes are the “factory workers” which convert food based protein
and amino acids, into body muscle. Insulin is another important factor when it comes to building muscle. If you have too
much insulin, your cells may reject energy and protein. For this reason, you should aim to keep sugars
and processed carbs out of the diet. These can cause insulin resistance which blocks energy from going into the cell, therefore
slowing muscle growth. Intermittent fasting is another excellent way to reduce insulin resistance, and allow
the body to produce more body muscle cells. This is where you eat all of your calories
in a shorter window during the day. Many large muscle builders eat only one meal a day, and have the most excellent stamina
and recovery rates. You should also be reducing your stress levels, as cortisol (the stress hormone) can lead
to the breakdown of muscle tissue, by converting it into sugars. Drinking herbal teas or using essential oils
in diffusers helps to calm the nervous system and reduce cortisol. Better sleep quality also leads to faster
muscle growth, as growth hormone is activated during sleep. Always remember that muscles build during
recovery, so make sleep a priority every single day. Thank you very much for listening, a like
is always appreciated and remember to subscribe and tap the bell for more healthy videos.
I wish you great health, wealth and happiness.

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