Best Muscle Building Foods

Top 30 foods: best allies to nourish your muscles.

What foods should you eat to develop your muscles? A vast question with complex answers for non-experts in nutrition. From pineapple to red pepper, anchovies and deer meat, here are some thirty foods that will help you build your muscles.

1/ Pineapple

Filled with bromelain, an enzyme that digests proteins, pineapple is also very effective in reducing inflammation of tissues and muscles. It is therefore an ideal snack after a weight training session.

2/ Sunflower seeds

In addition to being a very good source of protein, these seeds are full of nutrients good for your biscotti, such as vitamin E, an antioxidant that can prevent free radical damage caused by exercise. Are you feeling a little hungry? Eat a handful.

3/ Mackerel

Omega 3s are good for muscles, especially when they come from fish fats. They reduce protein breakdown caused by exercise. To build muscle you have to store new proteins faster than your body burns them. Mackerel is one of the fishes richest in Omega 3.

4/ Olive oil

Olive oil is liquid life! The monosaturated fat it contains stops the collapse of muscle tissue and can also protect your joints. Just what you need after your training!

5/ Soya

Nothing like Mungo bean sprouts, mistakenly called “soybean sprouts”, real soybeans are one of the best sources of vegetable protein. Low in fat, it contains all the amino acids essential for muscle development.

6/ Deer meat

The lean meat of our four-legged friends is rich in protein and vitamin B12, without which your body cannot use protein properly. Buy it sliced to make burgers, unless you prefer to go to the nearest woods to hunt deer with your bare hands… Uh, actually, no.

7/ Coffee

The fastest way to the country of “more muscles” (and incidentally to the toilet) is the espresso. According to a study by the University of Georgia, caffeine improves endurance by relieving muscle pain. The result: you can train longer!

8/ Eggs

In addition to containing all the amino acids essential for building and repairing muscles, egg yolks are rich in vitamins D necessary for healthy muscle tissue. Perfect breakfast champions!

9/ Grass-fed organic beef

Nothing is better for the muscles than beef protein! Rich in creatine, beef increases muscle mass, reduces fat and improves endurance. Be sure to buy grass-fed meat, which is richer in linoleic acid than hay-fed ruminants.

10/ Broccoli

Don’t make a face: these little bonzai are full of vitamin C! An American study showed that high doses of vitamin C before and after physical exercise reduced muscle pain. Steam them….

11/ Turmeric

Researchers at the University of Atlanta found that turmeric activates cell growth, which facilitates muscle repair and development after an injury.

12/ Organic whole milk

A glass of whole milk is rich in linoleic acids, which melts fat and preserves muscle, according to a study by the Journal of Nutrition. Why don’t you leave the skim milk to your girlfriend….

13/ Ginger

To prevent stiffness, season your meals with this inflammation reducer. A study by the Journal of Medicinal Food found that ginger is more effective in relieving muscle pain than aspirin.

14/ Anchovies

Either you love them or you hate them. One thing is for sure, they are filled with Omega 3. Moreover, gluing one under your boss’s desk gives you a feeling of joy, which has undeniable antidepressant properties, although temporary…

15/ Watercress

This great food is packed with iron, which reduces muscle fatigue caused by intense exercise. Watercress is also rich in vitamin C. To live dangerously: mix it with other salad leaves….

16/ Quinoa

Forget the standard starchy foods, opt for quinoa. This seed from Peru is one of the few vegetable sources of complete proteins. In other words, it contains all the amino acids necessary for the body without the fat of animal proteins. It doesn’t have much taste, but hey, you can’t have it all!

17/ The kiwi

Vitamin C is involved in the formation of collagen, which helps to keep your muscles and joints strong and healthy. A normal-sized kiwi contains about 74 mg of this powerful vitamin.

18/ Red pepper

Peppers are rich in vitamin C, a powerful antioxidant that helps heal muscles by preventing free radical damage. Red peppers contain 60% more vitamin C than green peppers.

19/ The tehena

This sesame seed cream is coated with zinc, a mineral that plays a role in cell growth as well as DNA and protein synthesis. On toast instead of butter in the morning, it’s perfect. Well, it sticks a little to your teeth.

20/ Turkey

The holiday bird contains glutamine, an amino acid found in muscle tissue. Glutamine facilitates protein synthesis, and therefore increases muscle mass. Don’t forget to water the turkey while it is cooking or you may still be chewing at Easter.

21/ Probiotic yogurt with probiotics

Probiotics increase the number of good bacteria in the intestines. It is good for protein digestion as well as for the absorption of other nutrients important to the muscles.

22/ Ricotta cheese

This cheese, a friend of pizza, is made from whey protein, a food rich in amino acids that boost muscle growth. Add it to scrambled eggs for an omelette, use it instead of butter on morning breads, or mix it with fresh fruit.

23/ Papaya

This juicy fruit contains papain, which reduces protein to easily assimilated components. Serve diced, sprinkled with ginger and sprinkled with lime.

24/ Spirulina

This green algae is full of nutrients! Made up of 65% protein, it is also a source of beta-carotene, an important antioxidant for muscle recovery after exercise. Add some to your fresh fruit juice in the morning. Drinking pond water is not quite the same thing, no….

25/ Almond butter

Almond butter adds a protein punch to the food. Very rich in magnesium, this food helps muscles to contract. It is very good with salads or as a sandwich on a woman’s body…

26/ Water

The muscles are 80% water. Keeping them hydrated therefore plays a key role in their development. Even a minimal dehydration rate can significantly hinder your performance and recovery.

27/ Cucumber

Cucumber skin contains silica, an essential component for healthy muscle tissue.

28/ Spinach

Your muscles need greenery, especially spinach, a source of octocosanol. This substance increases muscle strength and endurance. Spinach is also rich in vitamin E, a powerful antioxidant.

29/ Cherry juice

A study by the British Journal of Sport Medicine found that cherry juice reduced muscle pain and damage caused by prolonged exercise. The study also found an improvement in muscle strength in people who drank cherry juice.

30/ Wheat germ

This germ is not a virus but a very rich food. Thanks to its high chromium content, it improves carbohydrate absorption by muscle cells. The result: extra energy to be at the top during your session. Wheat germ is also rich in arginine, an amino acid necessary for the production of nitric oxide, which increases blood circulation in the muscles.