What Types of Foods Help Build Muscles?

To build muscle and lose fat it is necessary to eat foods from a variety of sources in order for your body to gain the greatest supply of nutrients. Proteins for bulk, carbohydrates for energy and fats for fat loss (true!) are all essential. Here are some foods that you can eat that will assist you in gaining muscle while not adding fat to your waistline.

Whole Eggs

• Since there are 7 grams of protein in only one egg, they make a great inexpensive source for your diet. Also, it is unnecessary to throw away the egg's yolk due to cholesterol concerns since dietary cholesterol does not effect your body's cholesterol levels.

Red Meat

• Red meat, once thought to be hazardous to health, is now revered for its health-giving properties, including protein, vitamin B-12, and omega-3 fats (from grass-fed beef). Choosing leaner cuts like sirloin and tenderloin keep the intake of unhealthy saturated fat down.

Spinach

• Just like Popeye told us, spinach gives us strength. Spinach is crucial to keeping muscle and preventing bone loss. It also can protect against cancer and heart disease. For anyone who dislikes the taste of spinach, it can easily be disguised with some sweet fruits such as bananas and pineapple in a smoothie.

Quinoa

• Quinoa (pronounced "keen-wa") is a gluten free grain similar to rice. It is high in fiber and protein and can be substituted for rice in many recipes. Unlike rice, however, the higher quality quinoa has whiter grains.

Water

• Water is crucial for muscle building since in helps prevent dehydration and aids in muscle recovery after a work out. It also prevents water retention and can help you lose weight from excess sodium intake.

Cottage Cheese

• Eating cottage cheese and other non-fat dairy products supply essential amino acids to your diet that help build muscle. It is important to eat these foods at every meal so that you have a supply of amino acids ready for your body to process.