Your diet, in addition to the exercises, plays a role in determining the kind of muscles you build. If you engage in exercises religiously but eat all the wrong things, you might not develop the lean muscles that you desire. There is entirely no sense in building muscles that you cannot even see because they have a lot of fat in them, right?
Your diet helps your body reinvent itself. It does so by breaking down worn-out cells and replacing them with a combination of the nutrients on which you feed it, as well as the recycled material from other tissues. To build lean muscles without adding unwanted fat, you have to be careful and pay close attention to the food you eat, and the timing.
It is also good to realize that muscle building is dependent on the number of calories you consume daily. If the calories are in excess, the body will kick-start the process of storing fat. Below are the specific food items that you should consider having in your diet for leaner muscle buildup:
1. Beef From Cattle Fed On Organic Grass
Meat plays a significant role in building lean muscles. It contains proteins, B vitamins, cholesterol, zinc, and iron. Cattle fed on natural grass have higher conjugated linoleic acid (CLA) than cows that are reared conventionally.
2. Quinoa
In addition to being a complete slow-digesting carb, quinoa is known to play a role in increasing insulin-like growth factor 1 (IGF-1) levels, which is associated with stamina development and lean muscle build-up.
3. Beets
They are the perfect source of betaine, a nutrient that supports joint and liver health. This nutrient also significantly increases muscle strength and power. Additionally, beets are known to aid in the recovery of worn out tissues and to enhance muscle energy.
4. Oranges
If you didn’t know that fruits can help in muscle building, try oranges and see how they boost muscle growth, endurance, and strength. They primarily work well if consumed right before workouts.
5. Cantaloupe
It contains low levels of fructose, making it one of the few fruits that have carbs that are digested quickly. It, therefore, qualifies as a good carb that can be consumed first thing in the morning, and one of the best fruits to eat after workouts.
6. Cottage Cheese
It is rich in casein protein and is best consumed before bedtime. The protein is slowly digested, preventing catabolism while you sleep. Catabolism is a process which, if left to have its way for prolonged periods, can make you lose all the muscles you have worked so hard to build. It refers to the process through which complex molecules are broken into smaller ones.
7. Eggs
Eggs are a perfect source of protein. However, their effectiveness in building lean muscles does not lie in their protein components, but in the yolks, which contain healthy cholesterol. However, eggs should be consumed in moderation.
8. Organic Milk
Milk is an excellent source of casein and whey, not forgetting that it is also rich in amino acid glutamine. Organic milk is also a better choice because it contains 70% more omega-3 fatty acids than the ordinary milk.
9. Brown Rice
One advantage of this food item is that it is a whole grain which means it gets digested slowly. It provides long-lasting energy throughout your workouts and during the day. However, avoid consuming large amounts of brown rice and other starchy foods at night when you go to sleep because you are likely to be less active then.
10. Spinach
It is a green-leafy vegetable that is an excellent source of glutamine amino acid which supports the growth of lean muscle.
11. Apples
Apples contain polyphenols that increase muscle strength and prevent fatigue in your muscles, allowing you to train longer. The polyphenols can also increase the rate at which fat is burned, making them ideal for consumption before workouts.
12. Wheat Germ
This is a source of slow-digesting carbohydrates. It also contains proteins, making it a fantastic source of energy before workouts. Wheat germ contains iron, zinc, potassium, B Vitamins, selenium, and lots of fibre.
In Conclusion
This list provides you with ideal food items that you can choose to include in your diet every single day. They will enhance your workouts and make it possible, and easier, for you to build lean muscles. To ensure that you get all the essential nutrients, strive to have one-week of meal plans planned ahead of time.
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