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Working very hard in the gym but failing to see results? Want to grow bigger but muscles are nowhere to be seen? The problem is not with your workout but with your diet. Eating the right food can help your workouts be effective. A healthy diet is a mix of protein, vitamins, minerals, fiber and healthy fats.  If your goal is to gain muscle mass, eating protein-rich food is essential. Protein helps you build muscles and helps in putting on healthy weight to your body.

best food to build muscle

Here are the top 8 food that helps you build muscles and beef up your appearance:

Lean meat: Lean meat means meat devoid of any fat. It can be red meat also or chicken breast. Rich in protein and other nutrients, it is a fuel for bodybuilders and a must have at least one meal every day. The healthiest way to consume lean meat is to stir-fry it in a little bit of olive oil with other vegetables to make a hearty bowl of food.

Eggs: Eggs are the holy grail of bodybuilding. It is mandatory for bodybuilders to consume 6 to 8 egg whites daily. It is a rich source of protein and vitamins. You can have whole eggs and if you’re conscious about cholesterol content of eggs then leave the yolk and consume only the white portion.

Oranges: Oranges are rich in Vitamin C that stimulate the growth of muscle. They also boost immunity and maintain your health. They also enhance your strength and durability and help you to challenge your body.

Brown rice: Brown rice is a whole grain cereal and is a slow-digesting food. It provides your body energy all day and improves your strength. It also stimulates the growth hormone which is critical for muscle gain and fat loss.
Beans and lentils: Red and black kidney beans, sprouts and various other kinds of lentils are rich sources of proteins. For vegetarians, beans and lentils are a blessing. A bowl of sprouts and beans salad can be the perfect post-workout meal. They are low in calories and hence help you in maintaining your healthy weight.

Organic Milk: Organic milk contains both whey protein and casein. It is also rich in amino acids glutamine. It is also known that organic milk has 70% more omega fatty acids than normal packed milk.

Greek Yogurt: For every cup of Greek Yogurt that you consume, your body gets fueled by 20 gm of protein. This low calorie and the high-protein food are a must have for you. It also keeps your system cool and maintains a healthy gut.

Soy: Though there has been a lot of questions about how healthy soybeans are, they are still considered an essential part of a bodybuilder’s diet. Vegans especially consider soybean as one of the most dependable protein sources.

Also read: Super foods that help you lose weight faster!

What goes into your body shows on your body

A healthy diet always helps you not only to build a great body but also helps in maintaining a cleaner system. When you’re trying to build muscles, it is also essential for you to watch your calorie intake as per your body type and workout plan. Do not go zero on carbohydrates. Carbohydrates act as carriers for the protein you consume. Protein requires carbohydrates to reach the sore post-workout muscles to heal and help them grow. Cutting out on junk totally and consuming a lot of water aids in quicker recovery after work out and gives you marvelous results in very short time.

Protein shakes- yay or nay?

Protein shakes can be a great supplement when you’re trying to grow bigger. Every serving of protein shakes help you get 22 to 26 gm of protein. You can blend them with other nourishing food like oatmeal, avocados or green vegetables also to make most of it. Some bodybuilders make the mistake of replacing protein shakes with meals. The high-protein content is tempting enough to skip whole food and rely only on protein shakes. But this can be fatal. Supplements should be strictly treated as supplements only and they should not be considered as the replacement for whole foods. It is essential to include a lot of fresh fruits in your diet. Protein-rich food can heat up your system which can hamper your workout sessions. Fruits like water melon keep your system cool. They also supply your body with the right amount of fiber and minerals that keep your gut and metabolism healthy and stable.

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