20 Foods You Can Use to Build Muscle & Lose Fat
In order to have all of the nutrition to build the most muscle, while staying lean enough to see them, you have you eat a variety of healthy foods that give you all of the macronutrients that you need. For optimum fitness you also need to balance you micronutrients and increase your protein. All of this may sound like a tall order but by adding some or all of the following foods to your diet will help you with this task.
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1. Eggs are one of the best whole foods to get inexpensive protein as well as vitamins A/D/E. The dietary cholesterol also helps increase testosterone which will aid in the ease of adding muscle.
2. Fish oil is essential to reduce the inflammation that occurs when you are exercising. It is also able to lower body fat and increase testosterone which aids in muscle building. If eating healthy fatty fish regularly is difficult you can supplement with quality fish oil tablets.
3. Wild salmon is really high in protein while reducing inflammation by being high in omega-3 fatty acids. Farmed salmon aren't as healthy so opt for wild caught if you have the option.
4. Berries provide a concentrated form of antioxidants that reduce inflammation and free radicals. Consuming a variety daily will reduce chance of contracting cancer and heart diseases. Consuming them fresh is best but frozen is a close second and easily available.
5. Yogurt helps to stimulate gut health which is essential for digestions and overall wellbeing. Make sure that your yogurt has no sugar or fruit in it but you can add the fresh or frozen berries in yourself.
6. Grass fed beef is one of the best sources of iron and zinc that are essential for building muscle, not to mention all of the protein. Lean beef is a close second but grass fed has almost twice the nutrients and is high in omega-3 fatty acids.
7. Extra Virgin Olive Oil is almost completely monounsaturated fats that have been shown to protect against heart diseases and cancer. Use this to supplement fat in your diet but don't heat it as that changes the healthy bonds.
8. Nuts contain all type contain health fats, protein, fiber, as well as tons of vitamins and minerals. Eat about a handful a day buy avoid seasoned or roasted nuts, go raw.
9. Beans are loaded with protein and fiber all the while being loaded with calcium, potassium, and magnesium. Just a cup a day of one of any variety will provide you with what you need.
10. Cruciferous vegetables such as broccoli, kale or cabbage are high in phytochemicals and anti-estrogenic indoles. They also contain soluble fiber and are low calorically. Variety is best.
11. Spinach has been shown to prevent muscle loss and increase bone density which is important when building muscle. It is little wonder why Popeye used it when you realize the amount of vitamins and nutrients that are in spinach.
12. Turkey is a great source of protein while being low in saturated fat. It has a pleasant taste and like most animal protein has all kinds of other minerals and nutrients.
13. Quinoa is a grain that is high in protein and fiber. For increased gut health it is gluten free and is a great post-workout meal that will refuel your body.
14. Oats are great for breakfast or to add to your smoothies. They have been shown to reduce blood cholesterol while being high in fiber.
15. Tomatoes are high in lycopene and help to reduce inflammation. As a great addition to almost any meal a tomato is also high in water content and delicious.
16. Citrus fruit such as oranges and lemons are high in vitamin C and help with recovery when training hard. They also contain magnesium and beta-carotenes and other nutrients to increase health but eat the white outer layer for added fiber.
17. Apples contain a large amount of pectin that makes you feel fuller. The peels are also loaded with antioxidants but are high in pesticides so clean them well.
18. Carrots are a sweet tasting vegetable that improves vision and are high in fiber. Great to increase taste in muscle smoothies for an added vitamin boost.
19. Water is essential for life and needed for good muscle building. Proper hydration can increase recovery, help regular fat burn and decrease water retention as your body knows that you aren't in survival mode.
20. Green Tea and coffee are high in antioxidants and caffeine, which has been used to increase muscle mass and workout harder. The increase in metabolism and help with weight loss as well.
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