- If you exercise regularly and want to build more muscle you must eat more protein than you would if you were sedentary, as it helps build new muscle and provides muscle fuel. Lean beef, liver, chicken, turkey and nuts are good sources of protein, and some athletes also like to drink a protein shake after they work out.
- Eggs, particularly the yolks, are an inexpensive source of protein already packaged by Mother Nature.
- Vegetables consist of carbohydrates, which are important for energy. Unlike starchy carbohydrates such as pasta, breads and rice, vegetables take a longer time to convert to sugar. Eating a variety of vegetables daily will offer energy for your muscles, as well as vitamins, minerals and antioxidants, which reduce your risk of developing cancer and other diseases.
- Wild salmon, sardines and trout are among the best foods to eat to provide omega-3 fatty acids to your muscles, and fish oil supplements help lower body fat and reduce inflammation in your joints. This is especially important when you are exercising hard to develop muscle. Flaxseeds are also a good source of omega-3 fatty acids.
- Dairy products such as low-fat cheeses, milks and yogurts are high protein, low calorie foods that make great snacks before or after a workout. The calcium in dairy products helps build strong bones, and the bacteria in yogurt also helps with digestion.
- Fruit is a big part of the diet of NFL players who want to build and maintain muscle, as it helps you stay hydrated and provides healthy carbohydrates, fiber, vitamins and antioxidants---and no fat.
