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Muscling Up On Munchies

A Guide To Strength-Building Chow

foods to build muscle

The Skinny

Pumping iron or working bands aren’t the only way to build muscle. What you eat is also critical for both repairing damaged muscles and building new ones. Don’t worry. WellWell has you covered as to the best muscle-building munchies. The menu is right here.

 

The Slate

Whole Eggs

They hold lots of amino acid leucine, which is necessary to support muscle recovery after exercise. Beyond this, whole eggs are the way to go because of the protein they contain.

The difference is stark. Munching down on whole eggs after a workout generates a 40-percent greater muscle-building response than consuming just egg whites.

Cottage Cheese

Cottage cheese is a little recognized source of pure casein protein, which is a great go-to for muscle maintenance. Since it is slow digesting, casein protein in cottage cheese is also perfect for individuals who skip meals or who have extended periods between eating. Cottage cheese’s side benefits include being an excellent source of Vitamin B12 and calcium.

Greek Yogurt

Greek yogurt may not stand up to cottage cheese or regular yogurt when it comes to calcium and vitamins. But it is loaded in muscle building protein. At 24 grams of protein per cup, it can with spiced up with nuts and fresh fruit.

Canned Albacore Tuna

Bodybuilding and canned albacore tuna have long been connected and for good reason. This tuna is not only loaded with muscle supporting ingredients, it is cost-effective and convenient.

Quinoa

Looking for ancient grains or maybe a vegetarian option? Take a gander at quinoa. It offers a complete protein with nine different types of amino acids. Gluten-free, it is also a great source of fiber.

Chicken Breast

Chicken breast is a winner when it comes to serving up lean protein that builds muscle. A 3.5- ounce serving delivers about 25 grams.

Peas

If not your Qs, definitely mind your peas when it comes to foods that help beef up an individual. One cup of cooked green peas contains about nine grams. Pea protein powder is another popular option among vegans. One study, in fact, reports that consuming pea protein while engaging in resistance training leads to a significant increase in muscle thickness after 12 weeks when compared to those who trained without gobbling peas.

Salmon

Omega-3 fatty acids are a salmon strong point, which when combined with salmon’s high level of protein and low level of fat makes this fish a boon for muscles and brains. The B vitamins in salmon are also great for boosting energy for workouts.

Beans

Beans make a great addition to lean muscle-building diets. Popular options include black, pinto and kidney beans, which also contain about 15 grams of protein per cup. They also deliver healthy dollops of fiber, B vitamins, magnesium, phosphorus and iron.

Spinach

Okay, let’s get this right out in the open. Popeye knew what he was talking about when it came to spinach. The nitrate found in spinach is great for building muscle. The green veggie also contains lots of muscle-supporting folic acid and magnesium. Raw is better than cooked spinach, but any type of Popeye’s favorite is a good choice.

 

Eyes Up

What’s your favorite muscle food? Let us know at info@wellwellusa.com

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