These five foods will help you build strong, bulky and shredded muscles fast as possible.
We all know that the actual hard work is done in the kitchen and not the gym. Your diet defines a lot about your physique. Your body needs a proper percentage of macronutrients on daily basis in order to stay fit and healthy. Moreover, the foods you eat determine whether you’ll build muscles or fat.
Ideally, for muscles, we know that a high protein diet is required provided that you are in taking a moderate amount of carbs and fats alongside.
Foods To Build Bulky & Strong Muscles
With all that in mind, here is a list of five extremely beneficial foods that help naturally build your muscles and provide them strength.
We’ve all watched Popeye in our childhood and he was right about spinach. Eating spinach delivers high nitrates that promote the production of natural nitric oxide in your body. The increase in nitrates helps to create greater vasodilation of blood vessels which better delivers nutrients to your working muscles.
Moreover, nitrates also boost your performance, reduces oxygen consumptions and improves your pace. On average spinach delivers 250 mg of nitrate per 100 g serving.
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2. Whey Protein
There is still a misconception in many people’s mind that whey protein is unhealthy being a byproduct. No, it isn’t. As a matter of fact, it is the number one ingredient in the nutrients newborns are fed. How can it be dangerous of harmful?
The only thing to care about is to consume it in reasonable quantity. On average, two scoops of whey protein a day are considered healthy and safe. They increase plasma amino acids, essential amino acids and branched chained amino acids that are responsible for muscle building.
A scoop of whey protein delivers 30g of protein on average. Check out our best protein supplement choices.
Cashews are a great source of saturated fat and deliver 2.2g per ounce. This saturated fat act as a base for cholesterol and it promotes the natural production of testosterone. Cutting out saturated fat is not a healthy practice. As matter of fact, low-fat diet leads to lower testosterone levels, more belly fat and less muscle.
So, the next time you are having your meal, grab a handful of cashews and eat them as a treat. You can also consume cashew butter or peanut butter.
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4. Red Meat
I know the vegans would leave at this point but red meat is one of the top muscle building food that delivers a rich quantity of protein. Approx. 23g of protein is served per three ounces of red meat.
Eating red meat also gives plenty of other nutrients that help build muscles. It’s also a natural source of creatine that is effective for lean muscle and provides a high energy source of phosphate that is known to be effective in the regeneration of ATP.
While protein is important for muscle building but you shouldn’t ignore carbs. They play an important role in providing your muscles the energy to lift heavy and last longer plus improves their recovery.
In muscles, carbs are stored as glycogen and this glycogen is accessed during workouts. Squash is a rich source of carbs and it delivers approx. 10g of carbs and 1g of fiber per 1 cup serving. Moreover, it delivers vitamins and minerals including potassium, magnesium, and iron along with antioxidant vitamins A and C.