- Protein is the building block of muscles. Amino acids are the building blocks of protein. Carbohydrates are the body's main fuel source, and they get stored in the liver and muscles as glycogen.
- Foods to build muscle serve a few purposes. They help rebuild damaged tissue from training, and they also give the muscles energy to work properly.
- Any kind of animal meat is a good source of protein. This includes beef, chicken, turkey and fish. Always select lean versions to keep the saturated fat down.
- Dairy products such as milk, cheese, eggs, yogurt, cottage cheese and even ice cream have a good amount of protein with the added benefit of calcium. Calcium is important for muscle contractions and strong bones.
- Complex carbs such as beans, legumes, whole grains and whole wheat pasta have a good amount of protein and fiber, and they are slow-digesting carbs that give you energy during workouts.
- Baby spinach and broccoli are two good foods for muscle building. Broccoli has indoles, which stop the release of estrogen that causes fat gain, and baby spinach is loaded with iron, calcium and folate, which are all beneficial for muscle gain.
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Quinoa dishQuinoa is a grain that is a complete protein. This means it has all the essential amino acids represented. It is also a complex carb, and it has more fiber than rice.
