Best Foods for Muscle Growth
Trying to build muscle? In this article we review the best foods for muscle growth
To build muscle you essentially need two things, a tailored exercise program and a diet to suit. In this article we will discuss foods for muscle growth and in particular what nutrients are required to assist the muscle building process.
In brief, think of food as fuel, not all fuel is created quality. For best results you want to ensure you're consuming the best quality fuel to ensure maximum performance.
To understand what types of foods you should be eating, it helps if you first understand what nutrients (components of food) are required in the in the muscle building process and in particular the important role of good fats, antioxidants, complex carbohydrates, water and the ever so important protein.
Monounsaturated and omega 3 fatty acids (good fats) are most famous for reducing your risk associated with cardiovascular disease, however more recently have also been shown to aid muscle growth by reducing inflammation and enhancing insulin sensitivity (insulin is an important hormone for muscle growth). Additionally people who consume a high amount of good fats in their diet also report having more energy and a better overall feeling of wellbeing.
The best way to obtain Monounsaturated fatty acids in your diet is to cook with either virgin olive oil or canola oil and regularly consumed foods such as avocado and nuts.
The best sources of omega 3 fatty acids are found in cold water seafood such as salmon, sardines, tuna and herring. The advantage of seafood is that it contains large amounts of omega 3's but also provides it in a form that is readily absorbed and utilised by the body. Vegetarian sources of omega 3 are found in ground flax seeds, flaxseed oil, green algae and dark green leafy vegetables. The disadvantage of vegetarian based omega 3's is that it needs to be modified within the body before it can be effectively utilised. This doesn't mean vegetarian sources aren't good, a combination of both works best, but vegetarians may need to consume more to have the same effect.
Fish oil capsules are a very efficient way to top up your omega 3 fat intake. A good tip is to look for those that have a high amount of EPA and DHA on the ingredients list as these are the nutrients you need.
Foods for muscle growth tip - You need to get fat (in your diet), so regularly consume oily seafood, flaxseed, nuts and vegetables. Avoid all other animal fats (including full cream dairy) and consider a fish oil supplement.
Foods for muscle growth tip - Training hard puts stress on your body so consume lots of fruits and vegetables to help you recovery. Variety is the key, meat and 3 veg doesn't cut it!
Foods for muscle growth tip - Your muscles are made up of predominantly water, don't let them get thirsty, a water bottle is your biceps best friend.
Foods for muscle growth tip - You can't train without fuel and complex carbohydrates are the best fuel, however quality and timing is important.
For your benefit the next 2 articles are dedicated towards answering the 2 most common questions about protein.
Related Bodybuilding Articles
Resistance Training 101
Muscle Building Nutrition Advice
Protein Powder and Gym Supplement Advice
Muscle Building Training Advice
Fit Body Photos and Images
These articles will provide you with the necessary tools to start a successful gym training or bodybuilding program. These principles are only the beginning. Remember that discipline, knowledge and consistency are the keys to achieving your goals. Good luck!
Over the coming months we will be developing this chapter. Please visit our blog and subscribe to our rss feed such that when new articles are added to this chapter you will be notified.
If you have any questions please don't hesitate to contact us for advice.
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