Are you working out every day and still not seeing results? Muscles are built in the kitchen, not the gym. We tend to search for food in the fridge, even when we’re not hungry. If you’re trying to get in shape, this could really hurt your progress. Especially if you’re not eating the right foods.In today’s post, let’s discuss 9 muscle-building foods you need to fill your fridge with. Do berries build muscles? What about hummus and cheese? We’re talking all that AND more...
1. Cottage Cheese and Ricotta
Muscle building involves the breaking of muscle fibers, and the building of new muscle tissue. Cottage cheese is a great source of whey and casein protein. Whey protein is easy to digest, and provides the amino acids needed to recover your muscles after your workout. Casein is a slowly digested protein that provides a constant source of amino acids for a long duration. It helps the growth of new muscle tissue.
A study revealed that just 9 grams of milk-based products are enough to jump-start the muscle-building process. The study compared the muscle-building potential of milk-based drinks with the same carb-rich beverage. In the end, it was found that dairy protein boosted muscle building more than carbs did. The reason behind it is fascinating. When you lift those weights, a protein in our muscles called mTOR is activated. This protein is what builds our muscles. On top of that, mTOR (m-Tor) is very sensitive to the amino acids present in dairy. So try some ricotta, a great source of whey protein, which activates mTOR and transforms you into Hercules.
How often do you shop for cottage cheese? How do you prefer eating it? Sound off in the comments below, and start a conversation.
2. Eggs
So many men want that massive muscular physique. They’ll sometimes go hours in the gym every day. But the key for bulging biceps is a well-maintained diet. Regardless of how hard you train, if you’re not eating well, none of your exercise matters. So what’s better, egg whites or whole eggs? While a lot of gym trainers swear by egg whites, eating the egg whole works better for you. A study compared the muscle-building potential of the two. The researchers evaluated men eating both whole eggs and egg whites containing the same amount of protein. In the end, men built more muscle from eating the entire egg. The magic lies in the sunny egg yolk. The yolk is rich in vitamins, healthy fats, and minerals like phosphorus, which are great for bulking up. Hard boil those eggs, make an omelet, or fry them sunny side up in order to grow those muscles.
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3. Avocados
Did you know that consuming just half of an avocado can reduce your junk food cravings by almost half? An average avocado of about 201 grams has 322 calories, while containing about 13 grams of fiber and 4 grams of protein.It also contains alpha-linolenic acid, or ALA, which acts as a precursor to Omega-3 fatty acids. These essential fatty acids can help muscles recover, and help with muscle rebuilding. While bananas are well known for their potassium boost, it might come as a surprise to hear that avocados contain about 35% more potassium than bananas. An average avocado will have 945 mg of potassium compared to 720 mg in bananas. So the next time you’re looking for potassium-rich foods, choose green avocados over yellow bananas. Avocados are rich in healthy monounsaturated fats. One of these is oleic acid, which is very healthy. Avocados also protect you against cardiac ailments, aging, and certain types of cancer. Eating them on the regular will increase the male hormone testosterone, which boosts muscle growth and repair.
4. Berries
We all crave berries, whether it's strawberry, blueberry, blackberry, raspberry, or cranberry. The best thing about berries is that their potential to raise blood sugar levels is very low. So when you eat them, you don’t have those sugar cravings or blood sugar crashes. Muscle building requires antioxidants, and berries are one of the best sources. They help repair torn and damaged muscle tissue, enabling quick muscle recovery. They also reduce inflammation in the body. Berries also contain plant-based antioxidants called polyphenols, which protect your body’s cells. This reduces pain in sore muscles after your workout. So the next time you have sore muscles, eat your favorite berry. Even the skin of berries is packed with nutrition. Berry skin contains special pigment compounds called anthocyanins. These pigments provide the berries with color. They reduce inflammation and increase blood flow to the muscles. Berries are high-impact foods that will help you bulk up, while being delicious at the same time. Say goodbye to that yucky protein shake!
5. Plain Greek Yogurt
Another dairy product used for muscle building is Greek yogurt. It has twice the amount of protein regular yogurt has. Such high protein helps the muscles become leaner. It also helps to lower blood sugar and salt levels. Another huge benefit of Greek yogurt is its high calcium and vitamin D content. Both calcium and vitamin D strengthen the bones and muscles. Vitamin D deficiency is very high among the general population, causing loss of muscle and reduced strength.So grab your cup of Greek yogurt, but avoid the ones with added fruit or flavored brands. These kinds contain very high sugar. You can add berries to the yogurt to make it extra nutritious.
6. Salmon
Bigger and stronger muscles need protein and fats for fuel. Proteins are the building blocks of muscle, while omega-3’s help with recovery. Omega-3 fatty acids can increase the rate of muscle production, helping them to regrow. A study pointed out the importance of omega-3 fatty acids in reducing inflammation and muscle soreness after exercise. Salmon is also very rich in vitamin D. Vitamin D helps with muscle building and weight loss. One study found that supplementing overweight adults with vitamin D during weight training resulted in a gain in power, as well as reduced hip-to-waist ratio. There’s also a ton of Vitamin B12 for your nervous system to look forward to.
7. Spinach
Most of us hated spinach growing up. Just the look of it was enough to make you vomit. But little did we know how good it was. Spinach is actually a great muscle-building food. It contains vitamin B9, also known as folic acid. Folic acid is known for the synthesis of red blood, increasing hemoglobin. It also helps repair DNA, the building blocks of our body. Spinach is also rich in nitrates and magnesium. While nitrates help tone the muscles, magnesium is essential for the normal functioning of nerves and muscles. If you want the full benefits, make sure you’re not fully cooking the spinach. This can take out a lot of the nutrients. Instead, serve it with your salad, rather than boiling it as soup. That way, you’ll also get some fiber out of it.
8. Milk
Most people love milk in some form or another. Milk is the perfect way to increase muscle mass and aid muscle recovery. Milk contains both fast-digesting whey protein and slow digesting casein. Whey protein immediately floods the blood with amino acids, providing your muscles with food post-workout. On the other hand, casein protein provides a steady stream of amino acids so that the muscles can keep recovering, even after you go to bed. When milk is consumed, both these proteins help in protein synthesis and muscle building. One study of young weightlifters found that drinking fat-free milk produced more lean mass than soy or carbohydrates.
9. Hummus
Hummus is both yummy and nutritious. It contains both proteins and carbs in balanced amounts, which are very important for post-workout gains. Carbohydrates in hummus are released slowly into the bloodstream which ensures your muscles are fed hours after training. So grab that spoonful of hummus and spread it on that delicious pita bread. You will definitely see a change in your muscle growth.
What are some other muscle-friendly foods you eat? Let us know in the comments below!