The top 7 foods that help you build muscle

The top 7 foods that help you build muscle

If you want to add more muscle mass to your body, muscle strength exercises and regular exercises will stimulate your muscles to grow more, but you may also need to eat the right foods.

Here are a list of foods that help you build muscle

The top 7 foods that help you build muscle:

foods that help you build muscle

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In the following, we mention several foods that help you build muscle that contain protein, carbohydrates, healthy fats and other important nutrients, such as: magnesium, potassium, and various vitamins:

    1. Sweet potato
      Sweet potatoes are good for bodybuilding and can be eaten as a post-workout snack. They are rich in fiber, vitamins, and complex carbohydrates that replenish your glycogen stores after your workout.
      It also contains carotenoids, vitamin B6, vitamin C, vitamin E, vitamin D, iron, copper, and magnesium, which are necessary for a healthy body.
      Sweet potatoes also help control appetite, burn fat, and maintain healthy digestion. You can eat them with another good source of protein, such as grilled chicken.
    1. Eggs
      Eggs contain protein, which is the main component of muscles, and large amounts of essential amino acids needed to restore and build muscles, in addition to valuable minerals such as calcium, zinc, and iron.
      Eggs are also a rich source of B vitamins that are essential for speeding up the metabolism and converting fats into energy.
      You can eat one to two eggs a day to get healthy muscles and an attractive body.
    1. Chicken breast
      Chicken breast is a great source of protein that is easily synthesised to repair muscle tissue and other cells that have been damaged during hard training.
      It also contains other body-friendly nutrients, such as niacin, vitamin B6, iron, selenium, and zinc.
    1. Fish
      especially salmon, is one of the best foods for building muscles because it contains omega-3 fats, B vitamins, and proteins. Salmon contains other nutrients, such as magnesium, selenium, calcium, and iron, that help build muscles.
      Have some grilled salmon with your salad or green vegetables once or twice a week, or take a fish oil supplement.
    1. Spinach
      is one of the foods that help build muscles, and this is due to the following:
      Spinach is one of the alkaline foods that prevents the loss of muscle and bone mass and protects the body from cancer and heart diseases due to the high content of nutrients in it.
      Spinach contains calcium, which helps in muscle relaxation to prevent cramps during training, and iron, which is necessary to build muscle.
    1. olive oil
      Olive oil contains about 70% monounsaturated fats, which protect the body from heart disease and cancer, and help build muscle.
      You can add one to two tablespoons of olive oil to your salad and eat it after every workout as a snack.
    1. The milk
      Milk is a good muscle food because of the following:
    • It contains two types of high-quality proteins: whey and casein. Whey protein quickly converts to amino acids and is absorbed into the bloodstream, while casein is digested slowly, giving the body a steady supply of small amounts of protein for a longer period of time.
    • Milk is loaded with vitamins, minerals, carbohydrates, and healthy fats that your body needs to build muscle.
    • Milk helps replenish fluids lost in sweat during exercise and keeps you hydrated.
    • You should drink a glass of skim milk after each workout, and you can add chocolate to it.

Also read : The 7 best foods to boost your eyesight

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