Healthy Food Types For Muscle Growth

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Finding the right & healthy food, in order to feed our muscles and to provide enough energy for the physical load that we have during our workout session, can be confusing and frustrating. But, the reality is that this is very simple. Compiling a nutrition plan according to our goals, should be focused on choosing the right types of food, and their orderly consuming and rotating. These types of foods need to rich in antioxidants, fibers, healthy fats, proteins and slow digested carbs. They need to contain less chemicals, carbohydrates with “empty calories” and saturated fats. In other words, I we are stuck on a desert island with lots of equipment and these types of food, we will reach our goals really fast.

Healthy Food Types For Muscle Growth

Cottage cheese

Cottage cheese is rich in probiotics, which are good for the intestinal flora. It also contains calcium, which boost the melting fat process. Cottage cheese contains twice as much protein than other dairy products. Carefully, depending on the manufacturer you choose, check the composition of lactose (milk sugar). As this cheese, can contain a high amount of lactose.

Nutrition facts – Amounts per 100 gr.

  • 12 gr. Protein;
  • 3 gr. Carbs;
  • 1 gr. Fat;
  • 72 calories;

 

Berries

healthy food

The excellent reputation of the blueberries is not by accident and it is highly deserved. Research shows that strong antioxidant – anthocyanin helps for a quick reduction of body fat and protects the brain from oxidative damage. Add them to your meal whenever you can and satisfy your need for antioxidants per meal.

Nutrition facts – Amounts per 100 gr.

  • 1 gr. Protein;
  • 14 gr. Carbs (10 gr. of sugar);
  • 0 gr. Fat;
  • 57 calories;

 

Beans

In addition of being one of the cheapest foods, beans are nutritional all-stars. They contain an enormous amount of fibers, iron, magnesium, zinc (which helps to increase the levels of testosterone) and sufficient quantities of protein. Add your favorite variant in a salad, soup or as a supplement to any dish.

Nutrition facts – Amounts per 100 gr.

  • 24 gr. Protein;
  • 60 gr. Carbs;
  • 1 gr. Fat;
  • 333 calories;

Healthy Food Types For Muscle Growth

Broccoli

healthy food

This nutritional bomb is full with fibers, folic acid, vitamin C and K. Broccoli also contains antioxidant – sulforaphane, which helps in the battle with cancer. This cruciferous vegetable can help the body to lower natural levels of estrogen, thereby, to prevent the accumulation of body fat.

Nutrition facts – Amounts per 100 gr.

  • 3 gr. Protein;
  • 7 gr. Carbs;
  • 0 gr. Fat;
  • 34 calories;

 

Chicken

The content and the quality of the protein is in the same rank as beef, eggs and fish. It contains a protein, which helps in recovery of a damaged muscle tissue and its growth. As a bonus, this meat is full with niacin, B vitamin – which is crucial for the processing of carbohydrates, proteins and usable energy from the fat.

Nutrition facts – Amounts per 100 gr.

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  • 23 gr. Protein;
  • 0 gr. Carbs;
  • 1 gr. Fat;
  • 110 calories;

 

Eggs

Think of an egg (yes the whole egg with its yolk) as a Bodybuilding MVP food. Eggs contain vital nutrients like vitamins A, B12, D, selenium, fast digesting protein with low number of calories. According to the research that was published in 2009 by Canadian researchers, it was established that eggs can help to lower the blood pressure and also can help against cardiovascular diseases. In addition to all of this, the breakfast with eggs will make you full, and it will also prevent overfeeding later in the day.

Nutrition facts – Amounts per 100 gr.

  • 7 gr. Protein;
  • 0 gr. Carbs;
  • 6 gr. Fat;
  • 56 calories;

Calf meat

healthy food

This food is very rich in protein, and contains large amount of Conjugated linoleic acids –  CLA. Also is a great source of healthy fats that can prevent viraety of inflammation, omega 3 and vitamin E. When, it is prepared as it should, it is one of the tastiest and healthiest types of foods that you can consume.

Nutrition facts – Amounts per 100 gr.

  • 20 gr. Protein;
  • 0 gr. Carbs;
  • 13 gr. Fat;
  • 192 calories;

Healthy Food Types For Muscle Growth

Quinoa

The food was very popular with the ancient Inca civilization. It contains a large amount of a “muscle food” – amino acids, which are very rare to find in cereal grains. Also, a large amount of fibers, iron and magnesium, a mineral that is often deficient and that helps control sugar levels in the blood. Additionally, quinoa is cooked twice as fast compared to brown rice.

Nutrition facts – Amounts per 100 gr.

  • 4 gr. Protein;
  • 21 gr. Carbs;
  • 2 gr. Fat;
  • 120 calories;

 

Whey Protein (protein from milk whey)

This rapidly absorbable source of amino acids, is what is needed in the body after an intense workout for building muscle mass. University Studies from “University of Connecticut” show that protein peptides in whey protein can stimulate better blood flow, which can increase the flow of nutritive substances to the muscles and improve heart health.

Nutrition facts – Amounts per 1 dosage (varies from product to product)

  • 23 gr. Protein;
  • 2 gr. Carbs;
  • 1 gr. Fat;
  • 110 calories;

 

Oats

healthy food

This slow digestive source of carbohydrates, which is a very common choice for the first meal in the day, helps the fat loss process at intensive training and prevents “crises” for food. More importantly, it contains important fibers – beta glucan which maintains levels of sugar and cholesterol on a healthy level.

 

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