Among the food groups that come first to mind in relation to building muscles are proteins. All body builders know and understand this. During workouts, lifting or pulling weights strikes a real damage to muscles.
This triggers the body’s repair processes to be activated to bring muscle cells to grow back and replace those destroyed ones. With all the rebuilding activities to do, the body would need lots of amino acids, the basic ingredients in growing back the lost muscle cells. This is where we need to know what foods are the best muscle builders.
Muscle building and growing back the muscles again do not just involve proteins. Many food groups are also involved in boosting the growth of muscles.
During work out, fats are also burnt together with energy in the form of muscle glycogen. For building muscles (growing those cells that were lost and growing new ones), you need to include the necessary carbohydrates for replenishment of stored muscle glycogen.
Likewise, you need to enhance insulin (it helps in shuttling amino acids into the muscles) as well.
But, of course, proteins are the primary food that your muscles need in order to grow. The following are some of the most important protein sources in the world.
The richest protein source in the planet is still fish. With salmon alone, the yield is 25 grams per 100 grams serving. In addition, it also has other healthy nutrients needed by the body. It has monounsaturated fats plus the fatty acid omega 3.
In addition, it also packs vitamin D. Tuna is the next best choice in fish.
It is the staple food in muscle-building. A trim and lean 100 grams of chicken white meat yields a supple 31 grams of protein with just four grams of extra fat. It has no peer when compared with others using the protein-to-fat ratio.
When comparing to others using the chicken’s versatility as a meal, combined with its great taste, it is alone at the top.
This is one food that excels in many departments. It is easy to prepare, it is delicious, and it is rich in dietary proteins. It packs around 5 to 6 grams of proteins at only 60 calories. The type of protein that it brings is also special – it is readily utilizable among others, and carries the highest biological value among whole foods. (The egg protein is most efficient for muscle building.)
Notwithstanding its negative reputation as “red meat”, 100 grams of lean ground beef has 27 grams or a little more of protein. It may have some high fat content, but it is counter balanced with all the added vitamins and minerals it carries. For muscle growth, it has zinc, iron and vitamin B12.
Among plant sources, the muscle building asset of soya beans (through soy milk) is unmatched. A cup of cooked soybeans has 20 grams of plant-procured amino acids. This, plus the other vitamins and minerals it carries, makes soy one healthy meat alternative.
The other protein-rich foods are quinoa, almonds, cottage cheese, figs, raisins, and oysters among others.