Foods That Build Muscle

                                               

Every person who has set foot in a gym already knows you need protein to pack on lean pounds, but humans are not designed to eat only protein and in fact there is a plethora of choice in foods that build muscle. The age old maxim of 1 gram of protein per pound of bodyweight still stands true, however if you combine that protein with the proper carbohydrates and fats you greatly improve your chances of building dense muscle.

After a workout your body is at its peak metabolic point for using foods that build muscle, but if you eat the wrong foods you may just be missing out on this critical anabolic window.

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Protein

Protein is a top consideration in choosing foods that build muscle, because not all proteins are created equally. Immediately after your workout you need a complete protein containing all essential Amino Acids. Plant sources of protein are not optimal because they lack one or more of these essential building blocks of muscle. A quickly digested protein, such as whey, is the best choice as your body quickly assimilates these proteins and distributes them to the muscle cells for rebuilding. Outside of the post-workout meal or shake, lean, organic meats & seafood are the best foods that build muscle, from the protein category.

Fats

Believe it or not you need to eat fat, and the right choice of fats and oils make them prime consideration for choosing foods that build muscle. Fat has more than twice the calories of protein or carbs, so it makes perfect sense that if extra calories are needed to synthesize proteins into new muscle growth, then fat can easily increase your caloric intake. The types of fat, however, determines if they’re helpful foods that build muscle or harmful, health depriving villains of the food world. Stay away from manufactured fats such as margarine, junk food, fried food, and try to limit saturated fat to that found in the meats you consume. Seek supplemental Omega 3 fats also to increase your metabolism.

Carbohydrates

Another misunderstand member of the nutritional world, carbohydrates are indeed a necessity among foods that build muscle. Carbohydrates come in a variety of foods. All of which have beneficial anabolic properties, although timing of carbohydrate choices is really the primary concern. Quickly digested carbs such as breads, rice, potatoes and sugars all create a spike in your body’s insulin level, and when taken with a fast protein as mentioned above, ushers the amino acids to the exercised muscles and also refuels their energy supply. Stay away from overly processed carbs such as muffins, candies and pastries as they will encourage fat storage; the only exception to this is 30 minutes post workout with a fast protein. Slowly digested carbs such as fresh fruits and vegetables should be your primary choice of carbohydrate foods that build muscle, as they’ll provide ample minerals, vitamins and fiber while maximizing your insulin sensitivity and minimizing your waistline.

Cleary, quantity and quality matter when choosing foods that build muscle, and as you now know, timing is also important. Choose the right foods at the right time and you can guarantee you will build muscle, burn fat and feel great!


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