Foods that Build and Maintain Muscle


muscle building foodsYou’ve taken the big step. You joined a gym. You’re finally on your way to the body you’ve always envisioned.

Well, sort of. You are half way there.

If you are serious about building muscle and losing fat then your diet must reflect these choices. You cannot stick to a diet of processed “dead” foods and unhealthy fats and expect your actions at the gym to overcome those obstacles.

Your diet and your activity at the gym must join hands. They work as a team to get you fit and healthy. Adopting one and not the other will only cause you frustration and eventually defeat.

Now that you’ve decided how and where you are going to get your muscle building workouts in let’s focus on your diet.

Muscles are the workhorses of the body and they need protein and lots of it. Protein is the major building block and maintenance center for your muscles and tissues. Its thermic effect is higher than both carbs and fats.

But, protein is not the only nutrient that is needed for healthy strong muscle building and maintenance.

Fresh veggies, fruits, healthy carbs and fats also play huge supporting roles.

Fruits and veggies supply the variety of vitamins and minerals your muscles need while healthy carbs fuel your muscles and keep you satisfied and full of energy at the gym…the last thing you want to do is run out of steam before your workout is finished…and fats that help to reduce inflammation and encourage proper hormone function.

Here’s a short list of foods that your body requires in order to rebuild and maintain your muscle in the healthiest, strongest state possible.

Wild Salmon/Fish: Salmon is a super-food and a great source of lean protein…the building block of life. Wild salmon, rainbow trout and even sardines are high in important omega-3 fatty acids that are proving to slow the breakdown of muscle mass that would normally occur during certain activities like long-distance running. Salmon also provides you with niacin, vitamin D and B12 and works to reduce cholesterol and improves memory.

Eggs: Once thought of as a villain of sorts, eggs have been redeemed and are no longer on the “not so good for you” list. This powerhouse super-food is a rich source of protein adding approximately 7g per egg along with omega-3 fatty acids, vitamins and minerals. The yolk is the richest part providing ½ the total protein as well as vitamins A, D and E and cholesterol that helps to naturally increase testosterone levels.

Yogurt: Pass by the yogurt that sports added sugar and syrupy fruits at the bottom and opt instead for plain low fat yogurt. Better to add your own berries and seeds such as flax seed. This puts you in control and eliminates a lot of unnecessary sugar consumption. Yogurt is a superstar that contains needed bacteria that improves your gastrointestinal health.

Nuts: There is such a variety of nuts available that you should never get bored in your selection. Walnuts, almonds, hazelnuts, macadamia nuts…they are all great sources of protein. They also provide needed fiber, zinc, magnesium and potassium along with vitamin E. Nut butters are also great choices but steer clear of any with added sugars or salt. They easily satisfy hunger, boost energy and cognition and keep you feeling full longer.

Quinoa: A whole grain that provides iron and potassium. It is a healthy carbohydrate full of protein that gives you energy and keeps you feeling full.

Lean Red Meat: Protein is the first nutrient we think of when we think of meat…but red meat also provides vitamin B12, zinc, iron, and carnosine. Those enjoying grass-fed beef will also benefit from some omega-3 fats too.

Sweet Potatoes: This starchy healthy complex carbohydrate provides vitamins A and B and fiber helping you to fill you up and keep you satisfied. Great for both pre and post workouts.

You can easily add to this list of muscle building and repair providing foods as there are hundreds of foods that contribute to the health and maintenance of your muscles.

The most important ingredient of all to building and maintaining your muscles is action.

It’s not only the “action” at the gym that counts. Until you take action and shift your diet towards health and fitness all that work at the gym is for naught.

Everything you need to know about gaining back or retaining your masculinity is covered in “Strong Men Stay Young”…a comprehensive program designed just for men that covers diet, exercise and hormones.

Don’t wait another day. Your health and longevity depend on it.

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