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Muscle strengthening workouts are essential to add muscle weight to your body. So, you need to follow a healthy diet regime apart from doing workouts to build your muscle mass. Regular muscle strengthening workouts are essential for building strong muscles. But this is not the only thing you need to do. You must also include the right kinds of superfoods that help build muscles and follow a strict diet regime. So, pick the right kinds of superfoods that are high in protein, contain good amounts of carbohydrates, and healthy fats. Such superfoods are also rich in nutrients such as calcium, magnesium, iron, potassium etc.
Below Is The List Of The Top 11 Superfoods To Build Muscles
Eggs
Eggs are considered as a great source of protein. It contains healthy doses of nutrients and 9 essential amino acids for muscle recovery and strength. Eggs contain high-quality protein that is essential for the muscle strength. Also, the cholesterol found in the yolks contain compounds that act as steroids and the leucine in eggs helps in improving your muscle mass. Include eggs in your diet regularly.
Turkey
It is a form of white meat and is one of the leanest animal meats loaded with a good dose of protein. Include this in your diet to improve your muscle mass. It is also a great alternative for animal meats that are high in fat such as meatballs, burgers etc.
Nuts
Nuts are a must include in the diet regime of people who are striving hard for muscle mass. Nuts are a great combo of fats, protein, and fiber. One ounce of almonds or cashews contains nearly 150-170 calories. Consuming them regularly helps in improving your muscle mass without wreaking havoc on your waistline. They are a perfect snack for the evenings and can help boost your calories intake.
Chia Seeds
Chia seeds are highly nutritious and provide your body with a great source of energy. It is highly rich in omega 6s and omega 3s, antioxidants, soluble fiber etc. Add them to your oatmeal or have them for your evening snack.
Full Fat Cottage Cheese
Fat-rich cottage cheese has muscle-building powers and it is due to the presence of potent components in it. It contains casein in high doses which is a slow-digesting dairy-based protein. Consuming it can help in slowly elevating the amino acid levels in the blood for a longer period. Also, cottage cheese contains live cultures or good bacteria which help break down and absorb the nutrients, thus making your muscles stronger as well as bigger.
Lentils
Lentils are a great source of carbs that provide you a lot of energy. A cup of lentils (cooked) has nearly 40gm of slowly digesting carbs and 18gm of protein. Consuming it can help in improving your muscle mass. They are inexpensive and can be consumed in good amounts along with brown rice, or as a side dish.
Salmon
Salmon contains good amounts of long chain omega 3s such as DHA and EPA as well as high-quality proteins. The omega 3s in salmon helps in improving your heart health and inhibit muscle breakdown whilst enhancing the anabolic ability of the amino acids. You can instead take fish oil supplements if you don’t like eating fish.
Chicken Breast
Chicken breast is a great superfood to improve your lean muscle mass. It is an incredible source of lean protein that helps repair muscle tissue and other cells that are damaged during intense workouts. It also contains nutrients such as niacin, iron, B6, selenium etc. that help boost your muscle mass. Include it in your diet roasted, baked, or grilled.
Quinoa
Quinoa is loaded with plant-based high-quality protein and fewer calories. It is free from cholesterol and gluten. Consuming it regularly can provide your body with 9 essential amino acids. It is a complete protein source that helps in building and repairing muscles. Also, the ecdysteroids in quinoa help in promoting a healthy muscle mass and also reduces fat.
Milk
Milk is a high source of quality proteins known as casein and whey. Whey protein is broken into amino acids that are absorbed into the blood. Casein is slowly digested and can give your body a steady supply of protein for a longer time. Milk contains a good dose of nutrients that are essential for the body to build muscles. So, drink a glass of milk after your workout.
Flaxseeds
Flaxseeds contain good amounts of nutrients and omega 3s essential for building muscle mass. They are one of the best plant-based sources of omega 3s that help in lowering pain after an intense workout. It means that your muscles will not be sore after a hardcore workout and gets healed faster. They are a great source of protein and fiber that helps boost stamina.
