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.