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11 Superfoods You Need to Build Muscle and Lose Fat – and They’re Not Just Protein
05 March 2019 IST
11 Superfoods You Need to Build Muscle and Lose Fat – and They’re Not Just Protein

Building muscle is extremely important for everyone to maintain optimal health. We don’t need massive amounts of muscle like a bodybuilder, but a good quality muscle. To build sufficient amount, we need to do resistance training with the use of bodyweight movements and weights.  But, we also need to be eating the right kinds of food.
 

 
 

Nutrition and building muscle
The muscle is made up of protein and we need it to build lean muscle mass. Simply put, without protein, we are unable to build muscle.  There are many different options available for protein, including both lean meats and vegetarian sources.
 
Although protein is the most important part, it is not the whole picture. We need other nutrients to build muscle alongside protein.  Here is a list of the top superfoods which are excellent at helping building muscle and losing fat, and they aren’t just protein.
 
Beets
Beets are packed with betalains, a type of phytonutrient which has been proven to provide antioxidant and anti-inflammatory properties. Beets also contain nitrites which are then turned into nitric oxide in the body which can increase muscle performance.
 
Kale                                                              
Kale is one of the best greens and abundant in vitamin C, calcium, and copper.  Calcium is required for the contraction of muscles while magnesium is needed for relaxation of them.   Lack of both will make us unable to have proper muscle function and therefore will lead to lower muscle gain.
 
Sweet Potatoes
Sweet potatoes are rich in vitamin A, a nutrient which helps with testosterone production. They are also a great source of carbs which helps replenish muscle energy stores for the next workout.
 
Eggs
Eggs are packed with protein, and the yolk containsomega-3 fats which lower inflammation and many nutrients like selenium, choline, and vitamins A, B2, B5, B12 and vitamin D.  The protein in eggs is a complete protein, containing a range of amino acids and many nutrients helpful in building muscle.
 
Oysters
Oysters are abundant in zinc which helps support testosterone production, which is of utmost importance for building muscle. Additionally, they are an excellent source of vitamin B12, magnesium, protein, and calcium.
 
Sardines
Sardines are high in protein, vitamin B12, and omega-3 fats. Protein is the most important factor in muscle growth while vitamin B12 plays a critical role in helping protein metabolism. In other words, without vitamin B12, we will not be able to metabolize it properly.
 
Grass-fed beef
Grass-fed beef is much nutrient dense and leaner than conventionally raised beef.  It is high in omega-3 fats, which helps reduce inflammation. It is also an excellent source of iron which helps to transport oxygen around the body.  And, needless to say, it is abundant in protein.

 
 

Bone Broth
It is great at helping to build muscle and maintain health. Bone broth is simple to make and a great use of the bones instead of throwing them away.  It is rich in protein and minerals which are critical for muscle growth. As an added bonus, it is a good source of collagen which prevents injuries by helping build connective t issue.
 
Sunflower seeds
These seeds are packed with copper and vitamin E along with many other nutrients. Vitamin E has potent anti-inflammatory properties, which makes it beneficial for joint health. Copper helps with oxygenation of tissues from red blood cells which is important for muscle growth.
 
Tahini
Tahini is made from sesame seeds and is a great vegetarian source of protein17g of protein per 100-g serving. It is also high in copper, zinc, manganese, magnesium, and calcium.
 
Cacao

 

Cacao is the raw form of chocolate and is abundant in iron which transports oxygen throughout the body. A 100-gram serving of cacao provides 20g of protein and significant amounts of magnesium.

 
 
 
 
 

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Shibu Chandran
2 hours ago

Serving political interests in another person's illness is the lowest form of human value. A 70+ y old lady has cancer.

November 28, 2016 05:00 IST
Shibu Chandran
2 hours ago

Serving political interests in another person's illness is the lowest form of human value. A 70+ y old lady has cancer.

November 28, 2016 05:00 IST
Shibu Chandran
2 hours ago

Serving political interests in another person's illness is the lowest form of human value. A 70+ y old lady has cancer.

November 28, 2016 05:00 IST
Shibu Chandran
2 hours ago

Serving political interests in another person's illness is the lowest form of human value. A 70+ y old lady has cancer.

November 28, 2016 05:00 IST


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