In order to build muscle, your body needs a variety of food sources to provide needed protein, fats, vitamins, and minerals. Here are the best foods to eat to gain muscle.

 

Protein
There's a reason body builders and athletes talk so much about their protein needs. Protein builds and maintains muscle, and it helps with fat loss because it has a higher thermic effect than carbs and fats.

  • 1 -Eggs They have a bad rap because of their cholesterol, but dietary cholesterol and blood cholesterol aren't connected. Eggs have a high amount of protein, and vitamins A, D, and E. The yolk is what contains these vitamins and half the protein, so throwing it out is a waste of nutrients.

 

  • 2- Wild Salmon Fish is also a good source of protein. Opt for wild salmon, which is high in omega-3. Farm raised salmon lacks this essential nutrient.

 

 

  • 3- Red Meat When choosing red meat, pick from grass-fed selections. Grass-fed beef also provides zinc, creatine, and vitamin B12.

 

  • 4- Greek Yogurt If you don't like meat, Greek yogurt is also good sources of protein. Yogurt contains bacteria that will aid your gastrointestinal health.

 

  • 5- Nuts Mixed nuts are great sources of fat, vitamin E, fiber, and minerals like potassium and magnesium. Nuts are high in calories, so eat sparingly, unless you're trying to put on weight.

 

 

  • 6 – Quinoa Another great source of protein is quinoa. It's high in fiber, gluten-free, and it tastes better than many other types of grains.

 

Fats
Like eggs, fats have a negative association even though they're an important part of a healthy diet. Without a source of fat in your diet, your body won't burn fat, which will make it harder to shed pounds. Some of the best foods for fat include salmon, and eggs. Do double duty and get your fat and protein at the same time with eggs or fish, or try one of these other options.

  • 7- Avocados The go to source for fat for many athletes is the avocado, as the fruit has a fat percentage of about 77% of its total calories. That's a higher percentage than most animal sources, and they also contain potassium and fiber.

 

  • 8- Olive Oil Extra virgin olive oil is also a healthy source of fat. Use it as a dressing on your salads.

 

Vitamins and Minerals
Vitamins and minerals are necessary to keep your bones, organs, and muscles healthy. Your muscles needs vitamins and minerals to recover after a workout. With proper recovery, muscle growth will be frustrating and take longer. The best vitamin and mineral sources usually come from vegetables and fruits.

  • 8 – Spinach This leafy green is a great source of vitamins K, C, -B6, antioxidants, iron, fiber, zinc, magnesium, copper, manganese, and potassium. To top that all off, spinach is very low in calories, so you can eat a lot of it.

 

  • 9 – Broccoli Another high nutrient, low calorie green, broccoli provides many of the same benefits as spinach.

 

  • 10 – Carrots These root vegetables are high in fiber and vitamin A.

 

  • 11 -Berries Another healthy source of vitamins and minerals are all varieties of berries. They have more nutrients and less sugar than many other fruits. They're a good source of antioxidants and can be added to smoothies and breakfast bowls, or be eaten alone as a snack.

 

  • 12 - Apples The densest in antioxidants after berries, and contain pectin, which helps you feel full, a great thing when you're limiting portions.

 

  • 13 - Oranges Known for their vitamin C content, but also contain magnesium and antioxidants. Eat oranges straight or make your own juice; store bought juices contain high amounts of added sugar and aren't healthy.


Jessica Gust is a Marketing Assistant at Localpeek.co.uk- a new postcode finder. She is passionate about new marketing strategies, she is always eager to share her ideas through blogging.