No matter how much time you spend in the gym, your muscles won't grow without proper and balanced nutrition. What you eat affects not only your health, but also your appearance. Here are the top 5 best muscle building foods.
Chicken breast
Chicken breast contains lean protein, vitamins and minerals that are very beneficial for building muscle. In particular, protein speeds up the healing process of muscle tissue and damage caused by hard training. At the same time, other nutrients such as B vitamins, niacin, selenium, zinc and iron directly nourish muscle tissue.
Add skinless chicken breasts to your daily diet.
Milk
Milk contains whey and casein, two very valuable proteins. While whey is easily converted to amino acids and absorbed into the bloodstream, casein is slowly processed in the digestive system, thereby providing protein to the body for a long time.
Other vitamins and minerals, as well as carbohydrates and fats in milk, play an important role in nourishing and maintaining muscle strength.
Eggs
Eggs contain high quality protein, which is essential for building muscle. In addition, the amino acids in eggs, along with minerals such as zinc, iron and calcium, contribute to muscle building and recovery. They also provide the body with vitamins A, B, E, K, folic acid and riboflavin, which increase the body's metabolism.
It is recommended to consume 1-2 eggs daily.
Quinoa seeds
Another good source of nutrients that can benefit muscles is quinoa seeds. The seeds are high in protein but low in calories, making them an ideal food for muscle growth. The presence of ecdysteroids in quinoa helps to build muscle and reduce fat mass.
There are many other valuable substances in the seeds, for example, vitamin E, potassium, phosphorus, folic acid, beta-carotene, etc.
Sweet potato
Thanks to their high fiber and vitamin content, sweet potatoes also help build muscle. Its carbohydrates restore glycogen stores used up during exercise. Other nutrients such as vitamins B6, C, E, D, copper, magnesium, iron and quercetin improve overall health, burn fat, and aid digestion.
