Eggs help you provide protein for your body. They have the highest biological value of protein! You need to eat the yolk, though, remember that! Eggs contain a lot of vitamins: riboflavin, vitamins B12, B6, E, D, iron, phosphorous, and zinc.
Almonds are another food item that help you build muscles. They are a good source for alpha-tocopherol vitamin E, which is the best kind of vitamin E for your body. Vitamin E is an antioxidant that can help stop free-radical damage after a tough workout. The fewer free-radicals in your system, the faster your muscles can recover from an exercise and thus can keep growing.
Two handfuls a day should do the trick for you, according to a Toronto University study. The study showed that two handfuls do not make you gain weight. Almonds are also good for your brain insurance. An American Medical Association found that men who consumed the most vitamin E had a 67 percent lower risk of Alzheimer’s disease.
Next, there is salmon. It has a high quality of a protein and omega 3 fatty acids. Omega 3’s prevent the muscle protein breakdown. Salmon helps you improve recovery time of your muscles. Muscles build faster with new protein, so salmon is definitely a must for muscle building.
Salmon also reduces your risk of diabetes and heart disease. Researchers at Louisiana State University found that when people added omega 3 fatty acids in fish oil to their diets, their insulin resistance decreased by over 70 percent within in 12 weeks.
Yogurt is another food that helps build muscles. It is a combination of carbohydrates and protein which helps muscle growth and recovery from exercise. Make sure you buy regular yogurt, not the sugar free kind. Your yogurt needs to have fruit throughout it. The carbohydrates from the fruit will increase your blood levels of insulin, which is one of the important elements that prevent post exercise protein breakdown! How cool is that!
It keeps you healthy by reducing body fat, too.
In addition, there is beef as a food source for protein. Beef is a source for iron and zinc, which are two important muscle building nutrients, and it is the number one food source for creatine. Creatine is the number one source of energy and increasing iron in your body. Beef is full of selenium, which, according to a Fat Loss Factor study, men with low levels of selenium are more than five times likely to have prostate cancer.
If you want to build muscles without wasting calories, look for extra lean meat. Moreover, there is olive oil as a good source for building muscle. It acts as anticatabolicnutrient. That was a big scary word for preventing muscle breakdown by lowering levels of a protein called tumor necrosis factor-A. This protein is connected to muscle weakness and wasting. All olive oil is high in monounsaturated fats, but extra virgin olive oil is better for you, because it has a higher level of vitamin E, which is a free radical vitamin. Olive oil has been linked with everything from reducing osteoporosis, diabetes, lowering rates for colon cancer, and lower rates for heart disease.
And finally, the “food” that helps in muscle building is water. You did not see that coming, huh? Me neither, but my research shows that body water can hinder an exercise routine. The more thirsty you are, the slower your body relies on protein to build muscle. Water makes up a huge portion of our bodies, 70%, so consuming it while working out helps us process and build muscle and recover.