Gaining muscle is not all about the exercise, food also make sure that the hard work is noticed by everyone. Eat the following 15 foods to gain attractive muscle.
Chicken
Chicken is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked.
Spinach
According to the United States Department of Agriculture, a 180-gram serving of boiled spinach has 6.43 mg of iron more than a six-ounce piece of hamburger. Spinach is also an excellent source of magnesium, a mineral that’s essential to muscle development, energy production and carb metabolism.
Wild Salmon
Salmon contains both high-quality protein and the long-chain omega-3 fats EPA and DHA. These omega-3 fats are most well known for their ability to improve heart health, but they also inhibit muscle breakdown while increasing the anabolic capacity of amino acids.
Sweet Potato
Sweet Potato is high in fiber and carbs (4 grams and 27 grams per serving respectively), the vibrant tubers have a low glycemic index, meaning they burn slowly, providing a long-term source of energy that helps you power up after a workout and recover your stores of muscle glycogen afterward. The fiber keeps you fuller longer, helping prevent the overeating that’ll shatter your dreams of getting shredded and toned.
Broccoli
Broccoli is rich in sulforaphane, a compound that not only increases testosterone and fights off body fat storage, but also blocks enzymes linked to joint destruction and inflammation. And if you want to stay lean and active for life, maintaining healthy joints is a must
Eggs
Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. Also, eggs are not harmful for your health, as numerous studies have already shown.
Avocado
Avocado is a rich source of potassium, in addition to healthy monounsaturated and oleic fatty acids, which may actually help spot-reduce belly fat. Research shows that by adding healthy fats like avocado to produce-rich dishes like salad, you can boost your body’s absorption of the nutrients available which is very good for attractive muscle.
Berries
Berries are not just beautiful, they contain anthocyanins and ellagic acid, antioxidant compounds that ward off inflammation and joint pain. Also, Berries have been shown to decrease the formation of fat cells.
Watermelon
According to research carried out by University of Kentucky, eating watermelon improves lipid profiles and lowers fat accumulation. Watermelon has high concentration of anthocyanin, a compound that calms the action of fat-storage genes.
Watermelon can also help reduce the level of muscle soreness after a tough workout.
Beans
The simple bean is actually an advanced fat-burning, muscle-building machine.
“Beans are a great source of protein that includes fiber,” says Leah Kaufman, a New York City-based registered dietitian. “That’s going to ensure your blood sugar doesn’t spike and will give you energy to build the muscle you want.”
Olive Oil
Extra virgin olive oil may increase blood levels of serotonin, a hormone associated with satiety. The more satiated you feel, the fewer calories you’re apt to consume which will help you achieve the lean physique of your dreams.
Whole Grains
Whole grains digest more efficiently and provide more nutrients than refined grains. This promotes sustained energy levels and overall health. In particular, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.
Chicken
Chicken is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked.
Spinach
According to the United States Department of Agriculture, a 180-gram serving of boiled spinach has 6.43 mg of iron more than a six-ounce piece of hamburger. Spinach is also an excellent source of magnesium, a mineral that’s essential to muscle development, energy production and carb metabolism.
Wild Salmon
Salmon contains both high-quality protein and the long-chain omega-3 fats EPA and DHA. These omega-3 fats are most well known for their ability to improve heart health, but they also inhibit muscle breakdown while increasing the anabolic capacity of amino acids.
Sweet Potato
Sweet Potato is high in fiber and carbs (4 grams and 27 grams per serving respectively), the vibrant tubers have a low glycemic index, meaning they burn slowly, providing a long-term source of energy that helps you power up after a workout and recover your stores of muscle glycogen afterward. The fiber keeps you fuller longer, helping prevent the overeating that’ll shatter your dreams of getting shredded and toned.
Broccoli
Broccoli is rich in sulforaphane, a compound that not only increases testosterone and fights off body fat storage, but also blocks enzymes linked to joint destruction and inflammation. And if you want to stay lean and active for life, maintaining healthy joints is a must
Eggs
Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. Also, eggs are not harmful for your health, as numerous studies have already shown.
Avocado
Avocado is a rich source of potassium, in addition to healthy monounsaturated and oleic fatty acids, which may actually help spot-reduce belly fat. Research shows that by adding healthy fats like avocado to produce-rich dishes like salad, you can boost your body’s absorption of the nutrients available which is very good for attractive muscle.
Berries
Berries are not just beautiful, they contain anthocyanins and ellagic acid, antioxidant compounds that ward off inflammation and joint pain. Also, Berries have been shown to decrease the formation of fat cells.
Watermelon
According to research carried out by University of Kentucky, eating watermelon improves lipid profiles and lowers fat accumulation. Watermelon has high concentration of anthocyanin, a compound that calms the action of fat-storage genes.
Watermelon can also help reduce the level of muscle soreness after a tough workout.
Beans
The simple bean is actually an advanced fat-burning, muscle-building machine.
“Beans are a great source of protein that includes fiber,” says Leah Kaufman, a New York City-based registered dietitian. “That’s going to ensure your blood sugar doesn’t spike and will give you energy to build the muscle you want.”
Olive Oil
Extra virgin olive oil may increase blood levels of serotonin, a hormone associated with satiety. The more satiated you feel, the fewer calories you’re apt to consume which will help you achieve the lean physique of your dreams.
Whole Grains
Whole grains digest more efficiently and provide more nutrients than refined grains. This promotes sustained energy levels and overall health. In particular, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.
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